Shred10 Cooking Guide PDF

COOKING GUIDE
Taste the Shred!

Introduction
Congratulations on being a part of our Shred10® and Healthy Living Revolution community! You are part of a massive
movement of people all over the world who are transforming their lives by eating more plants!
Dr. Mitra Ray says, “The more plant foods you eat, the healthier you will be.”
This book is a collection of plant-based meal ideas from shredders all over the US and Canada. They are tried and proven
favorites—plus they had to pass our test kitchen team! We believe that healthy should taste good, too!
If you are new to plant-based eating, you will find a lot of helpful tips on how to plan, prepare, and even how to mix and
match options with some similar ingredients. Our goal is to keep it simple and give you lots of variety at the same time.
All of these recipes are clean (meaning no refined sugars, preservatives, food dyes or processed-food ingredients), gluten-
free, dairy-free, and mostly oil-free too. Whether you describe your lifestyle as vegan, paleo, vegetarian, Mediterranean,
pescatarian, or straight-up flexitarian—the common goal for everyone is to eat more vegetables—so there are plenty of
recipes in here for you!
Remember, the goal of Shred10® is to cleanse your body, so the more vegetables you eat, the better your results. Start with
substituting some of your go-to recipes with new plant-based ones from this book. And hopefully you will enjoy them so
much that you will want to incorporate them into your long-term lifestyle and become a shredder for life!
Grandma was right when she said, “Eat your veggies!” But who knew that eating vegetables could taste so good? Come on
along and “Taste the Shred” with us...
The Healthy Living Revolution Team
Special thanks to all our recipe contributors; Nicole Scott and team for their research and guidance; our test kitchen cooks,
Beka Thorpe, Juliana Stafford, Tracy Irwin, Cylie Bitler, Stephanie Smith, Jettie Mescher, Rebekah Downing, and Janice
Hamelburg; our photographer, Keri Potter, for the many hours volunteered to put this project together; Dr. Mitra Ray for
her guidance; Brian Roes and Kimberly Worlow for their vision and editing; and our graphic designer, Dawn Williamson, for
pulling it all together. It was an incredible team effort!
C O N T ENT S
VEGGIE 101 Zucchini Quinoa/Rice Meals
Steamed Veggies 9 Zucchini “Noodles” 24 Quinoa & Green Pea “Risotto” 38
Roasted Veggies 10 Zucchini in Tomato Sauce 25 Quinoa with Sundried Tomatoes 39
Stir-fry Veggies 11 Sweet & Savory Rice with Cashews 40
Grilled Veggies 12
SAUCES Thai Coconut Rice 41
Broccoli-Almond Pesto 27
Cauliflower Basil Pesto 27 SOUPS & SALADS
Cauliflower Rice 13 Cashew ‘Cheezy’ Sauce 28 Soups
Cauliflower Grits 14 Spicy Peanut Sauce 28 Easy Cauliflower Soup 43
Peanut Sauce 28 Roasted Carrot & Cauliflower Soup 43
Lentils Basic Stir-Fry Sauce 29 Creamy Turmeric Cauliflower Soup 44
Caramelized Onions & Lentils 15 Hoisin Sauce 29 Pumpkin Coconut Curry Soup 45
Curried Lentils 16 Butternut Squash Curry Soup 46
Black Bean Lentil Tacos 17 MEATLESS MEALS Veggie Tortilla Soup 47
Veggie Burgers Lemony Lentil Goodness Soup 48
Sweet Potato Black Bean & Sweet Potato Burger 31 Pumpkin Lentil Soup 49
Baked Sweet Potatoes 18 Grilled Portobello with Red Lentil & Sweet Potato Stew 50
Boiled Sweet Potatoes 18 Tomato-Basil Salad 32 Crockpot Three Bean Veggie Chili 51
Sweet Potato & Kale “Pasta” 19
Tofu Meals Salads
Spaghetti Squash Mexi-Tofu Scramble 33 Basic Power Salad 52
Spaghetti Squash 20 Tofu & Veggies in Peanut Sauce 34 How to Build Salads in a Jar 53
Spaghetti Squash Chow Mein 21 Spicy Tofu Lettuce Wraps 35 Lentil Avocado Salad 54
Kale Yes! Salad 55
Spinach Veggie Burrito Bowls Mediterranean Kale Salad 55
Easy Sautéed Spinach 22 Quick & Easy Individual Burrito Bowl 36 Edamame Kale Salad 56
Beans & Greens with Garlic 23 DIY Burrito Bowl 37 Four-Bean Summer Salad 57
Seasoned Black Beans 37
CO N T E NT S Continued
Cucumber Avocado Salad 57 Yummiest Italian Dressing 71 Smoothie Plus+ 84
Chickpea Butternut Squash Salad 58 Oil-Free Creamy Italian Dressing 71 Chocolate Peanut Butter Cup 84
Chickpea & Vegetable Salad 58 Mitra’s Dressing 72 Black Cherry Delight 85
Asian Black Rice Salad 59 Green Goddess Dressing 72 Razzle Dazzle 85
Creamy Tomato Dressing 72
Quinoa Salads COMPLETE INDULGENCES
Asian Quinoa Salad 60
Italian Quinoa Salad 61 FAMILY FAVORITES DIY Smoothie Bowls 87
Greek Quinoa Salad 61 Gluten-Free Pasta 74 Chocolate Complete Pudding 87
Mexican Quinoa Salad 62 Vegan Chili Mac 74 Basic Energy Bites 88
Quinoa Celery Salad 63 Veggie Fried Rice 75 Nutty Energy Bites 88
Black Bean Mango Quinoa Salad 64 Potato Veggie Bake 76 Mocha Energy Bites 88
Lentil Shepherd’s Pie 77 Almond Joy Bites 89
DIPS & DRESSINGS Red Lentil Sloppy Joes 78 Chocolate Cherry Energy Bites 89
Mexican Quinoa 79 Pumpkin Spice Energy Bites 89
Oil-Free Hummus 66
Aloha Bites 90
Roasted Beet Hummus 66
Lemon Coconut Bites 90
Guacamole 67 COMPLETE SMOOTHIES
Cashew Cookie Bites 91
Homemade Salsa 67 French Vanilla 81 Chocolate-Covered Cookie Bites 91
Dairy-Free Sour Cream 67 Pumpkin Pie 81 Snickerdoodle Bites 92
Dairy-Free Ranch 68 Strawberry Julius 81 Cherry Cheesecake Bites 92
Avocado Cilantro Dressing 68 Purple Passion 82 Chocolate PB Complete Fudge 93
Avocado Cumin Dressing 69 Chai Fire 82 Chocolate Krispy Bars 93
Creamy Mexican Dressing 69 Green Garden 82 No-Bake Krispy Cookies 94
Pesto Dressing 70 Tropical Vanilla 83 No-Bake Cookies 94
Greek Dressing 70 Creamy & Dreamy 83 Complete Cookie Dough 95
Oil-Free Greek Dressing 70 Dutch Chocolate 83 Complete Brownie Batter 95
Easy Italian Dressing 71 Chocolate Almond 84
SHRED PANTRY STAPLES
SEASONINGS FRESH HERBS
Sea Salt, Black Pepper, Cumin, Curry Powder, Chili Fresh herbs have that ability to make a dish go from blah
Powder, Turmeric to ZING! Growing a Tower Garden in your own backyard is
the best way to have fresh herbs for cooking. Just cut what
GARLIC you need and eliminate all the herbs wasting away in your
A fresh clove of garlic is at the heart of most flavorful recipes! fridge. Herbs commonly used in these recipes that also
It is not only tasty but has many anti-inflammatory and anti- grow great on the Tower Garden: basil, cilantro, parsley,
microbial properties. If you are out of fresh garlic, here are dill, rosemary, and thyme.
some substitutes for 1 clove: ½ tsp. minced garlic, 1/8 tsp.
BRAGGS LIQUID AMINOS /
garlic powder, or ½ tsp. garlic flakes.
COCONUT AMINOS / TAMARI
ONIONS Soy sauce is a common staple and a tasty addition to
Onions are not only full of great health benefits, they vegetable dishes and salads. Most people don’t realize
are also full of flavor, they're used as the base for many that soy sauce is not gluten-free though. We recommend
of these recipes. If you're in a hurry or out of onions – that you try one of these listed substitutions: Braggs liquid
substitute 1 Tbsp. of dried onion flakes or 1 tsp. onion aminos, coconut aminos, or tamari.
powder in place of a small onion. (Small onion is approx.
FULL-FAT CANNED COCONUT MILK
1/3 cup chopped and a medium onion is approx. 2/3 cup
With its creamy texture and natural sweetness, coconut
chopped.) If you use onion powder, add it toward the end
milk might taste like it should be bad for you, but it’s
of the cooking rather than adding it at the beginning like
not! It can build up the body’s immune system, help with
fresh onions.
weight loss, increase energy, plus lower cholesterol, and
GINGER blood pressure. It is a base for many Thai dishes and is an
Ginger is a powerful nutritional herb that supports excellent dairy substitute. When buying a can of full-fat
digestion health plus reduces pain and inflammation! coconut milk, look for BPA free and read the label to make
Fresh ginger root is the best way to add flavor and spice sure it is organic with no added sugars.
to these dishes. It should be peeled and then grated with ORGANIC VEGETABLE BROTH
a microplane grater. Store fresh ginger root in a tightly
wrapped bag in the fridge or freezer. If fresh ginger isn’t BALSAMIC / RED WINE VINEGAR
available, substitute 1/8 tsp. ground ginger.
GR O C E RY GU IDE
Here's the guide to shopping for plant-based Shred-style eating! We’ve included lots of suggestions to choose
from according to your tastes. Here are the four basic things you want to plan for 1 week:
1. Smoothie Supplies 3. Snacks (pick several from ideas on the following page)
2. Power Salad Ingredients 4. Meals (pick 3-4 meal recipes to have during the week)
FRESH PRODUCE Raspberries/Blueberries PROTEIN CONDIMENTS

Pantry staples: Cantaloupe/Watermelon Smoothie supplies: Pantry staples:
Onions/Garlic Pineapple/Mangos Flax/Chia/Pumpkin Braggs Liquid Aminos
Fresh Herbs/Ginger Avocados Seeds Tamari
Grapefruit/Lemon/Lime Organic Nut Butters Apple Cider Vinegar
Smoothie supplies:
Spinach/Kale Meals: Power salad: Red Wine Vinegar
Bananas/Berries/Avocado Sweet Potatoes Beans: Black, Pinto, Balsamic Vinegar
Spaghetti Squash Red, Navy, Vegetable Broth
Power salad:
Zucchini/Butternut Squash Garbanzo (Chickpeas) Coconut Oil/Olive Oil
Lettuce/Romaine/Arugula
Fresh Herbs Nuts & Seeds Seasonings
Chard/Mustard Greens
Snacks: Dried Herbs
Cucumbers/Carrots
Tomatoes/Mushrooms OTHER Old-fashioned *GF Oats Power salad:
Broccoli/Cauliflower Pantry staples: Almonds/Cashews *GF/DF Dressing
Celery/Bell Peppers Full-Fat Coconut Milk Pistachios/Macadamia Olives/Banana Peppers
Red Onions/Asparagus Smoothie supplies: Walnuts/Pecans Artichokes/Palm Hearts
Snap Peas/Radishes Unsweetened Plant Milk Sunflower/Pumpkin Sun-dried Tomatoes
Artichoke/Beets/Avocado Coconut, Almond, Rice Seeds Roasted Red Peppers
Snacks: Coconut Water Meals: Water Chestnuts
Apples/Oranges/Bananas Frozen Fruit Lentils/Quinoa/Rice
Grapes/Peaches/Pears Snacks: Tofu/Tempeh *GF = gluten-free
Strawberries/Blackberries Unsweetened Plant Yogurt *DF = dairy-free
S N A CK LIS T
QUICK AND EASY SHRED10 ® SNACK IDEAS
Raw veggies cut and stored in the refrigerator Unsweetened applesauce

(carrots, cucumbers, celery, tomatoes, broccoli, peppers, (Pulse 3 cored and peeled apples, 1 Tbsp. lemon juice
cauliflower, snap peas, and more!) and 1 tsp. cinnamon in food processor or blender
Veggies with hummus until smooth.)
(page 66) or guacamole (page 67) Plain air-popped, non-GMO popcorn
Complete Pudding Sliced avocado with sea salt or lemon juice
(page 81)
Salad in a jar
Fresh fruit (pages 52-53)
(apples, cantaloupe, melon, pineapple, pears, plums,
Kale chips
grapes, oranges, mangos, berries, peaches, bananas)
(Toss bite-size pieces of kale with sea salt and balsamic
Frozen grapes vinegar or lemon juice. Bake at 350ºF on parchment
(Freeze them in a bowl or ziplock bag for quick sweet paper for 7-9 minutes until crispy.)
tooth satisfaction.)
Grilled peaches
Apples or celery and peanut butter (Grill on medium heat for 4 minutes per side.)
(Use only natural peanut butter.)
Cauliflower popcorn
Raw nuts or seeds (Toss cauliflower pieces lightly with vegetable broth and
sea salt. Bake for 45-60 minutes at 425ºF on parchment
Homemade trail mix paper, turning them 3-4 times.)
(your favorite raw nuts, seeds, and dried fruit)
Roasted chickpeas
Dates, figs, raisins, dried cranberries, dried cherries (Drain and rinse can of chickpeas and then toss with ½
Plain oatmeal topped with berries or fruit tsp salt, ½ tsp. garlic powder and ½ tsp. paprika. Bake
on cookie sheet for 45-60 minutes at 400 F.)
Unsweetened plant yogurt
(coconut/soy/almond or make your own)
V EG G I E 1 0 1
Steamed Veggies 9 / Roasted Veggies 10 / Stir-fry Veggies 11 / Grilled Veggies 12

Cauliflower / Cauliflower Rice 13 / Cauliflower Grits 14
Lentils / Caramelized Onions & Lentils 15 / Curried Lentils 16
Black Bean Lentil Tacos 17
Sweet Potato / Baked Sweet Potatoes 18
Boiled Sweet Potatoes 18 / Sweet Potato & Kale “Pasta” 19
Spaghetti Squash / Spaghetti Squash 20
Spaghetti Squash Chow Mein 21
Spinach / Easy Sautéed Spinach 22 / Beans & Greens with Garlic 23
Zucchini / Zucchini “Noodles” 24 / Zucchini in Tomato Sauce 25
STEAMED VEGGIES
Steaming vegetables is one of the quickest ways to cook raw vegetables. It is also considered to be one of the healthiest
ways to retain nutrients as long as you use a steamer basket and don’t overcook.
Broccoli, cauliflower, carrots, potatoes, and green beans are some of our favorite to steam. You can mix them, but the more
tender ones will cook faster than denser vegetables, so you’ll want to add them in stages. (see below)
1. Cut the vegetables into uniform bite-sized pieces. Smaller pieces will cook quicker.
2. Add 1 inch of water to the pan and insert the steamer basket. The surface of the water should be under the basket;
pour some out if necessary.
3. Bring the water to a boil over high heat. Add vegetables to the steamer basket according their cook times: Add
dense vegetables first, like carrots and potatoes. Then add tender vegetables, like broccoli and asparagus. Here are
some estimated cook times to guide you.
Shelled Peas, Spinach, Kale: 3-4 minutes

Asparagus, Broccoli, Cauliflower, Yellow Squash, Zucchini: 5 to 7 minutes
Brussels Sprouts, Carrots, Green Beans, Snow Peas: 8 to 10 minutes
Potatoes, Turnips, Butternut Squash, Beets: 10 to 20 minutes
4. Cover the pot and reduce the heat to medium. Add a sprig of fresh herbs like dill, thyme, rosemary, or parsley to the
pot for extra zing!
5. The vegetables are done when you can easily pierce the thickest part of the vegetable with a knife. Most vegetables
are also bright and vibrant in color when ready. Stop steaming when the vegetables are “crisp tender” and still have a
bit of crunch to them. This is also called “al dente.” They will cook more in the residual heat.
6. Drain and toss the vegetables with seasonings (salt, pepper, squeeze of lemon, etc.) and serve hot! Or try a dash of
Braggs liquid aminos or balsamic vinegar to season. If you need a stepping-stone to transition away from butter, try a
dairy-free substitute like Earth Balance—but going oil-free is always the best option during Shred10®.
Taste the Shred! 9

ROASTED VEGGIES
Roasting is a great way to prepare delicious vegetables! As the vegetables cook in a high-heat oven, the outside forms a
“seal” while the inside turns tender and the natural sweetness comes out. Traditional roasting methods call for the
vegetables to be tossed with olive or coconut oil to reduce stickiness but oil-free substitutions are just as tasty!
(Tip: You can cut the veggies a few days ahead of time and store in the fridge for even quicker prep! Just pull out of the
fridge, toss, and roast!)
Cooking times will vary depending on the density of the vegetable. You can roast them in stages similar to the steaming
method: put denser ones in first and then add tender ones a few minutes later. However, the easiest way to cook them is all
at once and the key to that is in the prepping. (see below)
1. Preheat oven to 375 F. Use a 9x13 glass baking dish or a non-stick baking sheet. You want the vegetables to have a
little space to “breathe” and not be crowded so they cook evenly.
2. Prep veggies according to density:
DELICATE VEGGIES TENDER VEGGIES DENSE VEGETABLES

Asparagus & Cherry Onions: Cut small onions Broccoli, Cauliflower, Carrots, Sweet Potatoes,
Tomatoes: leave whole into quarters or larger Cabbage, Bell Peppers: Turnips, Butternut Squash,
Zucchini & Summer Squash: onions into 2-inch pieces Cut into 2-inch pieces Beets: Cut into small cubes
Cut into fairly large chunks (the layers can stay Brussels Sprouts: Cut in ½ inch to 1 inch. The
Garlic: can be left whole or together; they will separate half lengthwise harder they are to cut, the
sliced to act as a seasoning easily after cooking) smaller you want them.
3. Toss vegetables with a small amount of liquid and your choice of seasonings. Our favorite is salt, pepper, 1 Tbsp. dried
thyme, and balsamic vinegar. You can experiment with other oil-free liquids such as vegetable broth, aminos, or lemon
juice and try adding fresh Tower Garden herbs for a sensational taste!
4. Cook veggies for 45-60 minutes. Flip a few times while they cook. Veggies are ready when they are tender and lightly
browned. Salt and pepper to taste.
10 Taste the Shred!

STIR-FRY VEGGIES
Stir-frying is a quick and versatile way to prepare veggie entrées that you can mix and match with different sauces. There are
so many options. You can also prep the veggies 1-2 days ahead of time, make the sauce, and store in the fridge separately
until you are ready to toss them in the wok or skillet for a super quick meal!
Let’s start with the components for a basic veggie stir-fry...
2 Tbsp. peanut oil or vegetable broth

Dense vegetables: bell peppers, carrots, zucchini, carrots, cauliflower, broccoli
Tender vegetables: onions, snow peas, baby corn, mushrooms
1 Tbsp. fresh garlic, minced
1 Tbsp. fresh ginger, grated
SAUCE: See page 29 for options

Optional fresh herbs: basil and cilantro
Optional garnish: sesame seeds
1. Prep veggies into similar bite-size pieces. Heat wok or skillet over medium-high heat until extremely hot. Add oil or
vegetable broth.
2. The pan should be hot enough to make a sizzle when you add ingredients. First add dense vegetables, fry for 1 minute,
and then stir. Next add tender vegetables, fry for 1 minute, and then stir. Cook in batches if needed to avoid
overcrowding the pan.
3. Add in garlic and/or ginger. Fry for 1 minute, this time stirring the veggies constantly with tongs or spatula to avoid
burning the garlic/ginger.
4. Pour in enough prepared sauce to coat all the vegetables and cook until bubbly. Veggies should be crisp but tender by
this point. Turn off heat and stir in fresh herbs.
5. Serve plain or over rice, quinoa, spaghetti squash noodles, or rice noodles.
Taste the Shred! 11

GRILLED VEGGIES
Grills aren’t just for meat! Cooking veggies on the grill imparts a delicious smoky flavor and can serve as a perfect meatless
main dish or a side. One of the best things about grilled veggies is they don’t have to be hot to enjoy. You can grill your
veggies ahead and add them straight from the fridge to the top of your salads. Yum! Hummus and grilled veggies also make
for a tasty lettuce wrap!
1 red bell pepper, seeded and halved

1 yellow squash, sliced lengthwise into ½-inch-thick rectangles
1 zucchini, sliced lengthwise into ½-inch-thick rectangles
1 eggplant, sliced lengthwise into ½-inch-thick rectangles
2-3 whole carrots, washed and peeled
6 shitake or portobello mushroom
1 bunch asparagus, tough ends trimmed
2 onions cut into ¼-inch-thick round slices
sea salt and freshly ground black pepper
2 garlic cloves, minced
1 tsp. chopped fresh Italian parsley leaves
1 tsp. chopped fresh basil leaves
½ tsp. finely chopped fresh oregano leaves
coconut oil cooking spray
1. Prepare the barbecue (medium-high heat).
2. Spray oil on vegetables and toss well with salt, pepper, and herbs.
3. Working in batches, grill the vegetables until tender and lightly charred all over. Asparagus & Onions: 4 minutes
Eggplant, Yellow Squash, Zucchini
4. The key to getting those great grill marks is to not shift the vegetables too
& Mushrooms: 7 minutes
frequently once they are on the hot grill.
Bell Peppers: 8 to 10 minutes
12 Taste the Shred!

CAULIFLOWER
Typically the more color, the more health benefits, but cauliflower is one white food that you can feel good about eating!
It’s considered to be a superfood with its anti-inflammatory ability and track record for fighting cancer, heart disease,
improving brain health, and aiding in detoxification and weight-loss! It’s a very versatile vegetable that you can steam,
roast, stir-fry, and substitute for rice or mashed potatoes. A great reason to make cauliflower a staple during Shred10® and
beyond is because it’s so filling. And it is generally kid-approved, which is an added benefit for families. Kids love the easy
cauliflower soup (page 43) and the cauliflower rice below.
CAULIFLOWER RICE
REC IP E C ON T R IBU T OR: KIM BERLY WORL OW
(Tip: A convenient shortcut is to buy a bag of pre-shredded SAUTÉ COOKING METHOD: Heat oil/broth on medium
cauliflower rice available in the produce section of many heat. Add cauliflower and stir gently. Cook uncovered for
grocery stores.) about 5-7 minutes until tender. Stir gently when needed.
Don’t over stir or it will become mushy.
1 head of cauliflower
1 Tbsp. olive/coconut oil or vegetable broth
OVEN ROAST COOKING METHOD: Preheat oven to
Salt & pepper
425 F. Spread cauliflower and oil/broth onto a baking sheet.
Roast for 20-25 minutes, tossing 2-3 times with a spatula.
1. Cut the cauliflower florets off the stalk and into 1-2 inch
pieces. Fill the food processor until half full. You may 4. Salt and pepper to taste. It’s delicious as is, but you can
have to do two batches to avoid overfilling. also add minced garlic, lemon juice, or fresh herbs if
desired for additional flavoring.
2. Pulse until the cauliflower is evenly chopped in tiny
rice-like shreds. Raw cauliflower rice can also be eaten 5. Serve immediately or use as a substitute in any favorite
as is or on top of salads. rice recipe.
3. Sauté or Oven Roast Makes approximately 6 servings.
Taste the Shred! 13

CAULIFLOWER GRITS
REC IP E C ON T R IBU T OR: KE R I P OT T E R
(Tip: A convenient shortcut is to buy a bag of pre-shredded

cauliflower rice available in the produce section of many
grocery stores.)
1 head cauliflower
2 cups vegetable broth
1 cup almond meal
Garlic powder, salt & pepper
1. Cut the cauliflower florets off the stalk and into

1-2 inch pieces. Fill the food processor until half
full. You may have to do two batches to
avoid overfilling.
2. Pulse until the cauliflower is finely chopped like grits.
3. Add grits, broth, and almond meal in a medium

sauce pot. Bring to a simmer over medium heat.
4. Simmer and stir occasionally for 20 minutes until

desired grit texture. Season with garlic, salt, and
pepper. Serve immediately.
Makes approximately 6 servings.
14 Taste the Shred!

LENTILS
Lentils are a powerhouse of nutrients and a great source of folate, fiber, and plant-sourced iron. They are well known to
help lower cholesterol and stabilize blood sugar levels. They are one of the most nutrient-dense plant proteins plus they
are easier to prepare and less time consuming than most other legumes. If you combine them with a grain such as rice or
quinoa, you get a complete protein meal. The most common lentils are red, green, and brown, but they are also available
in black, yellow, and orange.
Preparing lentils: Bring 3 cups of water to a boil and then add 1 cup of lentils. (They’ll be easier to digest than if you add
them to the liquid and then boil them). Return water to a boil, reduce heat, cover, and simmer. Green lentils take about 30
minutes and the red ones take about 20 minutes. Cooking times can be adjusted depending on how they are being used.
Cook 5 or 10 minutes less if you desire a firmer texture for salads such as Lentil Avocado Salad (page 54).
CARAMELIZED ONIONS OVER RICE & LENTILS

REC IP E C ON T R IBU T OR: KE L L I M OR G A N
2 cups cooked rice (rice cooker or 1. Heat oil/broth over medium heat
InstaPot is most convenient) in a non-stick sauté pan.
2 cups cooked lentils, prepared (or box of
2. Add onions and sauté for 5-6 minutes
prepared lentils from produce section)
until caramelized. Stir in cumin and salt.
1 Tbsp. coconut oil or vegetable broth
2 small onions, chopped (approx. 2/3 cup) 3. Combine lentils, rice, and onions
2 tsp. cumin together. Mix well. Add more salt
2 tsp. salt (more to taste) to taste.
4. Optional toppings: avocado, cilantro,

and/or hot sauce.
Makes 6-8 servings.
Taste the Shred! 15

CURRIED LENTILS
R E C IP E C ON T RIBU T OR : D R. M IT R A R AY

1 small onion, chopped (approx. 1/3 cup)
1 Tbsp. curry powder (or paste)
½ tsp. turmeric
1 tsp. cumin
2 cups vegetable broth or water
½ cup dry red lentils
1 tomato, chopped
1 sweet potato, chopped
½ cup baby spinach
1. Heat oil/broth over medium heat in stockpot.
2. Sauté onions for 2 minutes.
3. Add curry powder and sauté for another 2 minutes.
4. Add turmeric and cumin.
5. Add broth/water and bring to a boil.
6. Add lentils, tomato, and sweet potato. Reduce heat and simmer about 20 minutes. Add water if necessary.
7. Add baby spinach at the last minute.
8. Enjoy in a bowl or serve over rice or quinoa.
Makes 4-6 servings.
16 Taste the Shred!

BLACK BEAN LENTIL TACOS

1 small onion, diced (approx. 1/3 cup)
2 cloves fresh garlic, minced
¾ tsp. cumin
½ tsp. chili powder
½ tsp. salt (more to taste)
3 cups cooked green lentils (1 cup dry lentils)
1 can (15 oz.) black beans, rinsed and drained
1/3 cup salsa
2/3 cup vegetable broth, more if needed
Crispy corn taco shells (gluten-free)
Toppings of choice: tomato, lettuce, salsa, avocado, cilantro, olives, Dairy-free Sour Cream (page 67) or Avocado Cumin
Dressing (page 69)
1. Heat oil/broth over medium-high heat in a large skillet.
2. Sauté onions for 7 minutes.
3. Add garlic, cumin, chili powder, and salt. Heat for 2 minutes.
4. Reduce heat to low. Add lentils and black beans. Mash mixture and stir to combine.
5. Add salsa and vegetable broth. Stir, then heat for about 5 minutes. Add more vegetable broth as necessary to keep it a
creamy, moist consistency.
6. Spoon into a taco shell and add toppings of your choice. Or try it over rice/quinoa as a taco bowl (see page 37).
Makes about 6-8 good size tacos.
Taste the Shred! 17

SWEET POTATOES
Sweet potatoes are naturally sweet so they make for a delicious treat when avoiding refined sugars. They are also
considered a superfood, because they are packed full of healthy nutrients and antioxidants. They are well known as a
source of Vitamin C and Vitamin A (beta-carotene) as well as a good anti-inflammatory and an immune booster. You will
get more health benefits from a sweet potato than a white potato, and you can prepare them all the same way: baked,
boiled, roasted, and even mashed and hashed! Plus, you can even make them into “noodles”! Who knew?
BAKED SWEET POTATOES BOILED SWEET POTATOES

A whole baked sweet potato served plain or loaded up This is a quick way to cook sweet potatoes. Then season
(see below) alongside another steamed veggie, makes for and serve or make them into mash.
a very filling veggie meal.
Scrub 4-6 sweet potatoes. Peel and cube into 1-inch
OVEN BAKING METHOD: squares. In a large sauce pot add water (enough to cover
potatoes) then bring to a boil. Add potatoes and dash of
Preheat oven to 400 F. Wash 4-6 medium sweet
salt. Boil on high for about 10-15 minutes until fork tender.
potatoes. Place on baking sheet and bake 40-50
Drain in a colander.
minutes until tender.
For creamy mashed sweet potatoes: Mash the cubes with
CROCKPOT BAKING METHOD:
2-3 Tbsp. Earth Balance vegan butter and/or 2-3 Tbsp.
Wash 4-6 medium sweet potatoes well but don’t dry full-fat coconut milk, and salt.
because you will want the extra moisture in the
crockpot. Place potatoes in crockpot and cover. Cook
on low 6-7 hours or on high 3-4 hours until fork tender.
Top with salt or cinnamon or make it a loaded sweet

potatoe with one or more of these topping ideas: Dairy-free
Sour Cream (page 67), Three-Bean Veggie Chili (page 51),
Black Bean Lentil Taco Filling (page17), or Rice & Lentils
(page 15). Feel free to experiment.
18 Taste the Shred!

SWEET POTATO & KALE “PASTA”
R E C IP E C ON T RIBU T OR : L IN D S E Y S U R OWIT Z
2 medium or large sweet potatoes

1 Tbsp. coconut oil
Salt & pepper to taste
1 small bunch tuscan kale, de-stemmed and chopped
1. Peel potatoes and then crank them through the spiralizer!

Raw sweet potatoes are tough so use those muscles to
give it enough pressure.
2. Heat coconut oil in a skillet on medium-high heat. Add

sweet potato noodles. Sauté for about 5 minutes until
noodles are warmed through and tender.
3. Add chopped kale and continue to sauté until wilted,

about 2-3 minutes.
4. Season with salt and pepper. Serve immediately.
Makes 2 servings.
Taste the Shred! 19

SPAGHETTI SQUASH
Spaghetti squash is not only tasty but also versatile. It gets its name because when you cook it, the insides become
long strands that separate easily, resembling spaghetti noodles. It’s a fabulous replacement for pasta for both flavor
and health benefits. It’s rich in B vitamins, essential minerals, and even omega-3 and omega-6 fats. It’s easy to oven
bake, but we were ecstatic to find that it can even be cooked in the CROCKPOT!!
2-3 lbs. spaghetti squash Place the whole squash in your TOP IT:
Salt & pepper crockpot with a ½ cup of water Homemade spaghetti sauce or your
Sauce: Use your favorite pasta and cover. Cook on high 2-3 favorite jar of organic sauce.
topping or make your own hours or on low 5-6 hours (add Dairy-free pesto (page 27)
(see ideas below). more time if the squash is over Cashew “Cheezy” Sauce (page 28)
3 lbs). Squash is done when you Spicy Peanut Sauce (page 28)
press into the squash skin and it
COOK IT: dents in. Transfer to cutting board
Makes 4-6 servings.
Oven Baked Method: Preheat and let cool. Cut in half
oven to 400 F. Cut squash in half lengthwise and let it cool slightly.
lengthwise. Scrape out seeds with
a spoon. Brush lightly with SCRAPE IT:
coconut oil or vegetable broth, Now that it’s cooked and slightly
and sprinkle with salt and pepper. cooled – take a fork and rake the
Place face down on cookie sheet strands away from the skin. These
and bake for 45-60 minutes until are the “noodles.” Now it’s ready
fork tender. cool for 10 minutes. to eat! Eat it plain with vegan
Crockpot Method: Wash the butter and seasonings or top it
squash and prick it several times with a tasty sauce!
with a fork (this allows the steam
to escape as it cooks).
20 Taste the Shred!

SPAGHETTI SQUASH CHOW MEIN
REC IP E C ON T R IBU T OR: M A R IS A T ORRES
Large spaghetti squash

¼ cup Braggs liquid aminos,
coconut aminos, or tamari
3 cloves garlic, minced
1 Tbsp. coconut sugar
1 tsp. ginger, freshly grated
(add more to taste)
¼ tsp. white pepper
1 small onion, diced (approx. 1/3 cup)
1 cup celery, sliced
2 cups shredded cabbage & carrots
(or pre-packaged coleslaw mix)
1. Cook spaghetti squash. (page 20)
2. Whisk together aminos, garlic, coconut sugar, ginger, and white pepper. Set aside.
3. Heat oil/broth over medium-high heat in large skillet.
4. Add onion and celery and cook until tender, about 3-5 minutes. Stir often.
5. Add in cabbage mix and cook another 1-2 minutes until heated through.
6. Add spaghetti squash and sauce. Mix well and serve immediately.
Makes 4-6 servings.
Taste the Shred! 21

SPINACH
Popeye was right—spinach is an excellent choice for strength and energy! Greens are the food of life, so we should fit
this power food into our daily routine. Spinach is the most nutrient dense per calorie of any food on earth! You can eat
it raw in your salads and smoothies, but spinach can also be used in cooking as an easy go-to side dish. Put any of your
favorite meals on top of a bed of sautéed spinach or enjoy a warm plate of uber-nutritious beans and greens. Any power
green such as kale, swiss chard, beet greens, mustard greens, etc. can be substituted in the following two recipes.
EASY SAUTÉED SPINACH

R E C IP E C ON T RIBU T OR : BEC KY G IL BE R T

2-4 cloves garlic, minced
1 ½ lbs. spinach (or substitute any power green)
2 tsp. sea salt
¼ tsp. ground black pepper
1. Heat oil/broth over medium-high heat in large skillet.
2. Add garlic and sauté 1-2 minutes.
3. Add spinach, salt, and pepper. Stir often with a

wooden spoon. Cook until wilted.
4. Top with lemon or balsamic. Serve hot.
Makes 3-4 servings.
22 Taste the Shred!

BEANS & GREENS WITH GARLIC
R E C IP E C ON T RIBU T OR : T RA C Y IR WIN

¼ tsp. red chili flakes
(optional if you like heat)
1½ lbs. spinach
(or substitute any power greens)
1 cup vegetable broth
2 cans (15 oz) cannellini beans, drained
(or substitute other white beans)
¼ tsp. sea salt
¼ tsp. ground black pepper
1. Heat oil/broth over medium-high heat in

large skillet. Sauté garlic, red pepper flakes,
salt, and pepper until browned.
2. Add the greens and sauté about 3-4 minutes until

wilted and bright green. Drain excess liquid.
3. Add broth and beans. Cover and cook for 5-10

minutes until the stock has cooked out.
Makes 4-6 servings.
Taste the Shred! 23

ZUCCHINI
Another versatile member of the squash family is zucchini. It’s one of the most loved vegetables in the world. It has
a high-water content, so it’s filling and therefore very popular for aiding in detox and shedding fat. It’s an awesome
source of Vitamin C, can improve digestion problems, and helps balance thyroid and adrenals. There are lots of ways
to enjoy zucchini, including raw with hummus! You can steam, roast, stir-fry, grill, bake, and spiralize it!
ZUCCHINI “NOODLES”
3-4 medium zucchini, peeled (2 lbs.)

Sea salt
1. Use a spiralizer or a julienne vegetable peeler to cut zucchini into long thin strands that resemble “noodles.”
2. Drain in a colander for about 15-20 minutes to drain excess water. You can enjoy the noodles in their raw form topped
with your favorite sauce or you can sauté them.
3. Heat oil/broth in a skillet on medium-high heat.
4. Add zucchini noodles. Sauté and gently toss for

3-4 minutes until noodles are warmed through
and tender.
5. Top with your favorite sauce:

Dairy-Free Pesto (page 27), Peanut Sauce (page 28),
or Cashew “Cheezy” Sauce (page 28).
Makes 4-6 servings.
24 Taste the Shred!

ZUCCHINI IN TOMATO SAUCE
2 cups organic tomato juice

1 tsp. salt
2 small onions, chopped (approx. 2/3 cup)
1 bay leaf
½ tsp. ground black pepper
3 large zucchini squash (2½ lbs.)
1. Put first four ingredients in a large

saucepan over medium-high heat.
2. Rinse zucchini and cut into bite-size

pieces. Add to pot and bring to a boil.
3. Reduce heat and simmer for 30

minutes. Stir often to prevent sticking.
4. Sprinkle ground pepper on top.

Serve over brown rice.
Makes 6-8 servings.
Taste the Shred! 25

S A U CE S
Broccoli-Almond Pesto 27
Basil Pesto 27
Cashew ‘Cheezy’ Sauce 28
Spicy Peanut Sauce 28
Peanut Sauce 28
Basic Stir-Fry Sauce 29
Hoisin Sauce 29
BROCCOLI-ALMOND PESTO
REC IP E C ON T R IBU T OR: N IC OL E S C OT T
3 ½ cups of broccoli florets (1 medium head) 6 Tbsp. sliced almonds

¼ cup fresh basil leaves 1 clove garlic, minced
2 Tbsp. lemon juice 6 Tbsp. olive oil or vegetable broth
Sea salt and ground pepper to taste
1. Boil water in a large sauce pot. Add broccoli florets. Cook about 2 minutes until bright green and just tender.
Remove with a slotted spoon and let cool slightly.
2. Add the rest of the broccoli in a blender/food processor with the almonds, basil, garlic, lemon, and olive oil/broth.
Puree. Season to taste with salt and pepper.
BASIL PESTO
R E C IP E C ON T RIBU T OR : J U L IA N A S TA F F ORD
3 cups fresh basil leaves

3 cloves garlic, peeled
½ cup olive oil or vegetable broth
½ cup pine nuts
1. Add all the ingredients to a blender/food

processor. Puree. Season with salt and
pepper to taste.
Taste the Shred! 27

CASHEW “CHEEZY” SPICY PEANUT PEANUT
SAUCE SAUCE SAUCE
RECI PE CONT R I B U TO R : K E L L I MO R G A N REC IP E C ON T R IBU T OR: N IC OL E S C OT T R E CI P E C ONT RI B UT OR: MARI S A T ORRES
1 cup cashews
¼ cup organic smooth peanut ½ cup organic smooth peanut
½ lemon, juiced
butter, room temperature butter, room temperature
3 mini peppers, de-seeded, or ½
2 tsp. Braggs liquid aminos ½ cup hot water
large red bell pepper
or tamari 2 Tbsp. rice wine vinegar
2 Tbsp. nutritional yeast
1 Tbsp. rice wine vinegar 2 Tbsp. Braggs liquid aminos
1 tsp. onion powder
1 Tbsp. olive oil or or tamari
1. Put the cashews in a high vegetable broth 1 ½ Tbsp. molasses
powered blender and cover ½ tsp. ground ginger
¼ tsp. cayenne pepper (optional) 1. Combine ingredients and mix
them with water.
well. Goes well with tofu and
2. Add the lemon juice, nutritional 1. Combine ingredients and mix stir-fry.
yeast, peppers, and onion well. Goes well with lettuce
powder. Blend until smooth. wraps or as a sauce for spaghetti
Excellent sauce for spaghetti squash or zucchini “noodles.”
squash or zucchini “noodles”.
28 Taste the Shred!

BASIC STIR-FRY SAUCE

2 Tbsp. Braggs liquid aminos or tamari
1 Tbsp. rice wine vinegar
1. Whisk ingredients together in a medium bowl.
2. To make this a thicker glaze, whisk in 1 tsp. cornstarch and let sit for ten minutes before adding to the stir-fry.
HOISIN SAUCE
R E C IP E C ON T RIBU T OR : L EA H S C H IT T ER
4 Tbsp. Braggs liquid aminos or tamari

2 Tbsp. organic smooth peanut butter,
room temperature
1 Tbsp. molasses or honey
2 tsp. rice vinegar
1 clove garlic, minced
1/8 tsp. ground black pepper
1. Combine ingredients and whisk until

well blended. Goes well with tofu
lettuce wraps and stir-fry.
Taste the Shred! 29

MEATLESS MEALS
Veggie Burgers / Black Bean & Sweet Potato Burger 31

Grilled Portobello with Tomato-Basil Salad 32
Tofu Meals / Mexi-Tofu Scramble 33 / Tofu & Veggies in Peanut Sauce 34
Spicy Tofu Lettuce Wraps 35
Veggie Burrito Bowls / Quick & Easy Individual Burrito Bowl 36
DIY Burrito Bowl 37 / Seasoned Black Beans 37
Quinoa/Rice Meals / Quinoa & Green Pea “Risotto” 38
Quinoa with Sundried Tomatoes 39
Sweet & Savory Rice with Cashews 40 / Thai Coconut Rice 41
BLACK BEAN & SWEET POTATO BURGER
R E C IP E C ON T RIBU T OR : N IC OL E S C OT T
1 small sweet potato, chopped into small cubes

1 can (15 oz.) black beans, drained and rinsed
¼ cup red onion, finely chopped
1 clove garlic
½ cup cooked brown rice
1 tsp. cumin
1 tsp. salt
1/8 tsp. pepper
coconut oil or vegetable broth
1. Preheat the oven to 375F. Toss potatoes with 1 tsp. oil/broth.
2. Roast for 20-25 minutes, turning once or twice during roasting. Remove and cool.
3. Placed rinsed beans in large bowl and mash.
4. Heat 1 Tbsp. oil/broth in a sauté pan over medium heat. Add the onion and garlic and cook until lightly browned.
Add to the bowl of beans.
5. Add the cumin, salt, and pepper to taste. Add the sweet potatoes and rice to the bowl. Mix very well and form
into patties.
6. Place on a baking sheet and bake for 20 minutes. Top with avocado cumin dressing (page 69) and your favorite
burger toppings.
Makes 8-10 burgers.
Taste the Shred! 31

GRILLED PORTOBELLO WITH TOMATO-BASIL SALAD
Coconut oil spray

4 large portobello mushrooms
(about 5 inches in diameter), stemmed
Sea salt and ground black pepper
3 small to medium vine-ripened tomatoes, diced
¼ cup fresh basil leaves, chopped
Sea salt and pepper to taste
1. Prepare the barbecue to medium high heat.

Lightly spray mushrooms to prevent from sticking.
Sprinkle the mushrooms with salt and pepper.
2. Grill until the mushrooms are heated through and

tender, about 5 minutes per side. If grilling isn’t
an option, you can oven roast. Roast on a baking
sheet at 450 F for 15-20 minutes, flipping once
during cooking.
3. Toss minced garlic, tomatoes, and basil in a bowl. Add salt/pepper to taste.
4. Place 1 hot mushroom grill side up on plate. Sprinkle with more salt and pepper.
5. Spoon the tomato-basil salad on top of the mushrooms and serve.
Makes 4 servings.
32 Taste the Shred!

MEXI-TOFU SCRAMBLE

½ green pepper, chopped
1 pound firm tofu
1 tsp. chili powder (more to taste)
Sea salt, to taste
¼ cup fresh cilantro, minced
1 medium tomato, chopped
1. Heat oil/broth over medium high heat.

Sauté peppers and onions until tender.
2. Drain tofu well, pressing out excess water.

Crumble tofu into skillet and add
seasonings, stirring to mix well.
3. Heat thoroughly. Add fresh cilantro and

tomato just before serving.
Makes 4 servings.
Taste the Shred! 33

TOFU & VEGGIES IN PEANUT SAUCE
R E C IP E C ON T RIBU T OR : M A RIS A T OR R E S
1 Tbsp. coconut oil or

vegetable broth
1 large head broccoli,
chopped
1 red bell pepper,
chopped
5 fresh mushrooms,
sliced
1 pound firm tofu,
cubed
Peanut Sauce (page 28)
1. Heat oil/broth on medium high

heat. Sauté broccoli, red bell
pepper, mushrooms, and tofu
for 5 minutes.
2. Pour peanut sauce over

vegetables and tofu. Simmer
for 3 to 5 minutes or until
vegetables are tender crisp.
Makes 4 servings.
34 Taste the Shred!

SPICY TOFU LETTUCE WRAPS
R E C IP E C ON T RIBU T OR : L EA H S C H IT T ER

1 large onion, chopped (approx. 1 cup)
1 Tbsp. minced fresh ginger
1 lb. extra-firm tofu, crumbled (if you prefer, sauté the tofu crumbles until they are brown before adding in the recipe below)
1 can (8 oz.) water chestnuts, drained and chopped
4 Tbsp. Braggs liquid aminos
4 Tbsp. Hoisin Sauce (page 29)
1 to 2 tsp. vegetarian chile sauce, such as sriracha
16 butter lettuce or iceberg lettuce leaves
OPTIONAL GARNISHES:
1 large carrot, peeled and grated
½ cup chopped green onions
½ cup peanuts, finely chopped
Hoisin Sauce (page 29)
1. Heat oil/broth on medium high heat. Add onion, ginger, and garlic and sauté for about 7 to 10 minutes, or until onions
are soft and beginning to brown.
2. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through. Stir in
Braggs, hoisin sauce, and chile sauce.
3. Wrap tofu mixture in lettuce leaves, and top with your choice of garnishes.
Makes 14-16 wraps.
Taste the Shred! 35

QUICK & EASY INDIVIDUAL BURRITO BOWL
R E C IP E C ON T RIBU T OR : R E G IN A F E R N A N D EZ
½ cup mini peppers, chopped

½ cup red onion, chopped
1 Tbsp. vegetable broth or water
¼ cup canned spicy black beans,
drained
1-2 cups cooked rice or quinoa
1. Heat broth/water over medium-high

heat and sauté peppers and onions
until tender.
2. Heat up 1 serving of rice/quinoa.

Add sautéed mix and spicy beans.
3. Top with salsa, avocado slices, and

hot sauce.
Makes 1 serving.
“Do It Yourself” burrito bowls are a great option for family meals, because everyone can create their own bowl
according to his/her liking. The varieties are endless. Mix and match layers from the following ideas. Bowls can also be
prepared ahead of time by cooking the first 3 layers and storing in individual containers for meals throughout the week.
Just heat them up, add the toppings, and it’s ready to eat!
36 Taste the Shred!

DIY BURRITO BOWL SEASONED BLACK BEANS
RECI PE CO N TR I B U TO R : L E A H SCH IT T E R & M ON IC A F RA Z IER
2 cans (15 oz.) black beans, drained and rinsed
FIRST LAYER: rice or quinoa 1 Tbsp. vegetable broth or water
¾ cup diced sweet onion
1-2 cups brown rice, jasmine rice, or quinoa
3 medium garlic cloves, minced
(use rice cooker or Instapot for quick prep)
1 tsp. chili powder
Optional: add lime juice and cilantro after cooking.
1 tsp. garlic powder
SECOND LAYER: pinto, kidney, or black beans ¾ tsp. dried oregano
(seasoned black bean recipe below) ½ tsp. fine sea salt, or to taste
THIRD LAYER: choice of veggies Sauté the onion and garlic with broth/water along with
Organic corn a pinch of salt, for about 5 to 6 minutes until softened.
Sautéed peppers and onions Stir in the black beans, chili powder, garlic powder, dried
Roasted sweet potatoes or butternut squash cubes oregano, and salt. Cook for a few more minutes until
heated throughout.
TOPPING OPTIONS:
Green or red onion, chopped
Grape tomatoes, sliced
Fresh cilantro, chopped
Avocado, diced
Chopped lettuce
Salsa
Guacamole
Dairy-free sour cream (recipe on page 67)
Layer, toss, top, and enjoy.
Makes 4-6 bowls.
Taste the Shred! 37

QUINOA & GREEN PEA “RISOTTO”
REC IP E C ON T R IBU T OR: M A RY L IS A D IN C EL

1 cup organic quinoa
2 cups broth
2 cups frozen green peas or shelled
edamame, thawed
3-4 green onions, finely chopped
2 Tbsp. parsley or cilantro
Sea salt to taste
1. Heat oil/broth over medium-high heat

and sauté garlic 2-3 minutes.
2. Stir in quinoa and cook 1-2 minutes

or until lightly toasted. Pour in
vegetable broth.
3. Stir in peas/edamame, green onions,

parsley/cilantro. Cover and cook 15
minutes or until liquid is
absorbed. Season with sea salt.
Makes 4 servings.
38 Taste the Shred!

QUINOA WITH SUNDRIED TOMATOES
R E C IP E C ON T RIBU T OR : M A RY L IS A D IN C E L
1 cup organic quinoa

3 Tbsp. sun-dried tomatoes,
finely chopped
2-3 cloves garlic, minced
2 cups broth
Salt and pepper to taste
Optional: pinch dried oregano
Optional: 10 black olives
1. Combine quinoa, chopped

sun-dried tomatoes, garlic,
and vegetable broth.
Bring to a boil.
2. Cover, reduce heat, and cook

for 20-25 minutes or until all
the liquid is absorbed and
quinoa is tender.
3. Season with salt and pepper

and optional oregano and
black olives (optional).
Makes 4-6 servings.
Taste the Shred! 39

SWEET & SAVORY RICE WITH CASHEWS

2 cloves garlic, pressed
¼ cup carrots, finely shredded
¼ cup raisins
2 Tbsp. freshly parsley, chopped (or 2 tsp. dried)
½ cup cashews chopped (larger pieces)
1 cup dry brown rice
2 ½ cups water
1 tsp. sea salt
Optional: ¼ tsp. cayenne pepper
1. Heat oil/broth over medium-high heat and

sauté onions, garlic, and carrots until tender.
2. Stir in remaining ingredients except salt.

Bring to a boil; cover, reduce heat to low,
and simmer until rice is done and water is
absorbed, about 45-50 minutes. Add salt.
Makes 4-6 servings.
40 Taste the Shred!

THAI COCONUT RICE
REC IP E C ON T R IBU T OR: C H RIS S Y WIL L IA M S
1 cup jasmine or brown rice

1 cup water
1 can (15 oz.) full-fat coconut milk
½ tsp. fresh ginger, minced
1 garlic clove, minced
½ green pepper, diced
½ red pepper, diced
2 carrots, peeled and diced
2 tsp. toasted sesame oil or vegetable broth
¼ cup green onions, diced
1 cup roasted peanuts, crushed
Optional: 1-2 Tbsp. cilantro, chopped; 1 jalapeño, diced
Sea salt to taste
1. Add the rice, water, coconut milk, garlic, and ginger to a small pan.
2. Cook on low heat for 30 minutes, mostly covered. Stir a few times to keep the rice from sticking on the bottom. Once
cooked, cover and turn the heat off.
3. Heat toasted sesame oil/broth in large skillet on medium heat. Sauté peppers, onion, carrots, and jalapeño for about
10 minutes.
4. Remove from the heat. Stir rice into the sautéed vegetables. Add cilantro, green onions, and peanuts. Serve hot.
Makes 4-6 servings.
Taste the Shred! 41

SOUPS & SALADS
Soups / Easy Cauliflower Soup 43 / Roasted Carrot & Cauliflower Soup 43

Creamy Turmeric Cauliflower Soup 44 / Pumpkin Coconut Curry Soup 45
Butternut Squash Curry Soup 46 / Veggie Tortilla Soup 47
Lemony Lentil Goodness Soup 48 / Pumpkin Lentil Soup 49
Red Lentil & Sweet Potato Stew 50 / Crockpot Three-Bean Veggie Chili 51
Salads / Basic Power Salad 52 / How to Build Salads in a Jar 53
Lentil Avocado Salad 54 / Kale Yes! Salad 55 / Mediterranean Kale Salad 56
Edamame Kale Salad 57 / Four-Bean Summer Salad 57
Cucumber-Avocado Salad 57
Chickpea-Butternut Squash Salad 58
Chickpea & Vegetable Salad 58 / Asian Black Rice Salad 59
Quinoa Salads / Asian Quinoa Salad 60 / Italian Quinoa Salad 61
Greek Quinoa Salad 61 / Mexican Quinoa Salad 62
Quinoa Celery Salad 63 / Black Bean-Mango Quinoa Salad 64
EASY ROASTED CARROT &
CAULIFLOWER SOUP CAULIFLOWER SOUP
R E CI PE CO N TR I B U TO R : D R. M IT R A R AY REC IP E C ONT RI B UT OR: H OP E PAT T ERS ON
1 cauliflower head, cut into chunks ½ cauliflower head, cut into florets
4 cups vegetable broth 2 cups baby carrots
½ cup raw cashews 1 small yellow onion (approx 1/3 cup)
Sea salt to taste 4 cups vegetable broth
½ tsp. dried thyme
1. Boil broth and add cauliflower. Reduce heat and
1 tsp. salt
simmer until cauliflower is soft.
½ tsp. ground black pepper
2. Add cashews and salt. Simmer for 5 minutes. Optional: ½ cup canned coconut milk or coconut cream
3. Pour into blender and blend until smooth. Add salt,
pepper, and garlic to taste. 1. Preheat oven to 400 F.
Makes 2-4 servings. 2. Toss the veggies with salt and pepper and a
tablespoon of coconut oil or vegetable broth. Roast
for 20-25 minutes, turning once or twice during roasting.
3. Add chopped onions and tablespoon oil/broth in a large

pot. Sauté for 4-5 minutes.
4. Add the rest of the broth, thyme, carrots, cauliflower,

salt, and pepper. Bring to a boil, and then reduce
heat to medium. Cover and simmer for 20 minutes.
5. Transfer ingredients to a blender, small batches at a

time. Blend until perfectly smooth. You can also use
an immersion blender and puree the soup in the
pot. Add the coconut cream if desired.
Makes 2-4 servings.

Taste the Shred! RECIPES 43
CREAMY TURMERIC CAULIFLOWER SOUP
R E C IP E C ON T RIBU T OR : L IN D S E Y S U R OWIT Z

1 head of cauliflower, cut into florets
1 large onion, chopped (approx. 1+ cups)
½ cup water
½ tsp. turmeric
1 tsp. ground cumin
½ tsp. cinnamon
Garnish: sliced almonds, a dash of turmeric, and red pepper flakes
1. Heat oil/broth in a large pot. Add onions and cook until soft, about 5 minutes. Add garlic and a pinch of salt. Sauté for
another 1-2 minutes.
2. Add cauliflower, broth, water, spices, salt, and pepper. Bring to a boil.
3. Lower heat and simmer for about 10-15 minutes, until cauliflower is fork-tender.
4. Transfer ingredients to a blender, small batches at a time. Blend until perfectly smooth. You can also use an immersion
blender and puree the soup in the pot.
5. Add more salt or seasonings to taste. Serve with an extra garnish of turmeric, sliced almonds, and red pepper flakes.
Makes 4-6 servings.
44 Taste the Shred!

PUMPKIN COCONUT CURRY SOUP
REC IP E C ON T R IBU T OR: A U D R E Y BY RD
¼ cup coconut oil/broth

1 medium or large onion, chopped
(approx. 2/3 to 1 cup)
1 tsp. curry powder
½ tsp. salt
¼ tsp. ground coriander
1 (15 oz.) can 100% pure pumpkin
1 cup full-fat coconut milk/cream
Salt and red pepper flakes to taste
1. Heat oil/broth in a large pot. Add onions

and garlic. Sauté for 5-6 minutes.
2. Mix in the vegetable broth, curry powder, salt, and coriander. Cook and stir until the mixture comes to a gentle boil,
about 10 minutes.
3. Cover and boil 15 to 20 minutes, stirring occasionally. Then, whisk in the pumpkin and coconut milk. Cook another
5 minutes.
4. Transfer ingredients to a blender, small batches at a time. Blend until perfectly smooth. You can also use an immersion
blender and puree the soup in the pot.
Taste the Shred! 45

BUTTERNUT SQUASH CURRY SOUP
2-3 Tbsp. coconut oil or vegetable broth

½ cup onion, chopped
½ tsp. curry powder (add more if you like)
2-3 cups vegetable broth
2-3 cups water
1 can full-fat coconut milk
1 med.-size butternut squash
(peeled and diced into 1-2 inch pieces)
Few pinches dried thyme
1. Heat 2 Tbsp.oil/broth slightly and add the chopped

onion and curry powder. Sauté for a few minutes until
onion is shiny and translucent.
2. Add the cubed butternut squash, 2 cups of vegetable broth, and 2 cups of water. Cover and simmer until the squash is
softened, 20-25 minutes. Add more broth/water as needed for desired consistency.
3. Transfer ingredients to a blender, small batches at a time. You can also use an immersion blender and puree the soup in
the pot. Blend until perfectly smooth.
4. Put back on the stove and simmer 2-3 more minutes while adding the thyme and salt and pepper. Remove from heat
and pour in the coconut milk. Important: Don’t add the coconut milk until the end.
Makes 4-6 servings.
46 Taste the Shred!

VEGGIE TORTILLA SOUP
R E CI PE CO N TR I B U TO R : J EN N A RU D E

1 diced onion
2 red bell peppers
3 Tbsp. ground cumin
1 can (28 oz.) crushed tomatoes
3 cans (4 oz.) chopped green chile peppers, drained
Salt and pepper and chili powder to taste
1 can or 1 ½ cups frozen whole kernel corn
1 can (15 oz.) black beans
1 can (15 oz.) pinto beans 3. Pour in the broth and season with salt/pepper/
chili powder.
½ cup almond meal
4. Bring to a boil. Reduce heat to low and simmer
Optional: spinach or 1 zucchini, chopped 30 minutes.
Toppings: 5. Mix corn and beans into the soup and continue
12 ounces tortilla chips, Avocado, Dairy-free Sour cooking at least 10 minutes.
Cream (page 67)
6. Stir in the almond meal to thicken. Add the spinach
1. Heat the oil/broth in a large pot over medium heat. or zucchini and cook until tender.
Stir in the pepper, onion, garlic, and cumin. Cook 5 7. Serve in bowls over equal amounts of tortilla chips.
minutes until vegetables are tender. Top with avocado and/or dairy-free sour cream.
2. Mix in the tomatoes and chile peppers. Makes 4-6 servings.
Taste the Shred! 47

LEMONY LENTIL GOODNESS SOUP

2 medium onions, diced (approx. 1 1/3 cups)
¾ cup dry red lentils
6 cups boiling water
1 tsp. coconut sugar (or sucanat/honey)
1 lemon, zested and juiced
1 tsp. fresh mint, chopped (or ½ tsp. dried mint)
1 tsp. cinnamon
1. Heat oil/broth in a large pot. Add onions and

garlic. Sauté for 5-6 minutes.
2. Add red lentils, water, and sugar to the pot.

Bring to a boil. Lower heat to medium-low
and cover with lid. Cook for 45 minutes.
3. After the 45 minutes, the lentils will now be yellow and fall apart completely. Add in the lemon zest, lemon juice, mint,
and cinnamon. Salt and pepper to taste.
4. Turn off the heat and let sit for 5 minutes or so. You don’t want to cook the cinnamon or mint very much.
Makes 4-6 servings.
48 Taste the Shred!

PUMPKIN LENTIL SOUP
R E CI PE CO N TR I B U TO R : L IN D S AY S U ROWIT Z

3 cloves garlic, chopped
1 can (15 oz.) pure pumpkin
1 cup dry red lentils, rinsed
½ cup water
2½ cups vegetable broth
½ tsp. ground cinnamon 4. Bring soup to a boil. Reduce heat, cover and
½ tsp. ground nutmeg simmer for about 15 minutes or until lentils are
½ tsp ground ginger cooked through.
3 Tbsp. honey
5. Using a hand-blender, puree the soup. Or transfer
the ingredients from the pot to a standard blender
½ cup to 1 cup unsweetened almond milk
doing small batches at a time.
Garnish: pumpkin seeds, pomegranate seeds, honey, 6. As you puree the soup, add the almond milk slowly.
cinnamon Start with a half cup and keep adding more until you
reach the desired consistency.
1. Heat coconut oil/broth in a large pot and sauté onion 7. Taste test to make sure it is seasoned well. Salt and
until it becomes more translucent. Add garlic. pepper are very important!
2. Add pure pumpkin, dry red lentils, water, and 8. Transfer to bowls and garnish with pumpkin seeds,
vegetable broth. Stir together. pomegranate seeds, a sprinkle of cinnamon, and a
3. Add cinnamon, nutmeg, ginger, honey, and salt and drizzle of honey.
pepper. Stir. Makes 4-6 servings.
Taste the Shred! 49

RED LENTIL & SWEET POTATO STEW
R E C IP E C ON T RIBU T OR : N IC OL E S C OT T

1 tsp. ground cumin
1 tsp. ground turmeric
1 Tbsp. curry powder
Coarse salt and freshly ground black pepper
2 Tbsp. fresh ginger, minced
2 sweet potatoes, peeled and diced
1 red bell pepper, seeded and diced
1 ½ cups rinsed red lentils
Garnish with chopped fresh cilantro
1. Heat oil/broth in a large pot over medium heat. Cook cumin, turmeric and curry powder until fragrant, 1-2 minutes.
2. Add onion with a few pinches salt, and sauté until tender, about 6 minutes.
3. Add garlic, ginger, sweet potatoes, and bell pepper. Cook 2-3 minutes.
4. Add lentils and broth. Bring to a boil. Reduce heat. Simmer until lentils are tender, 20 to 25 minutes. Season with salt
and pepper. Top with cilantro before serving.
Makes 4-6 servings.
50 Taste the Shred!

CROCKPOT THREE BEAN VEGGIE CHILI
1 medium onion, chopped (approx. 2/3 cup)

1 red or yellow bell pepper
(or ½ cup chopped assorted mini bell peppers)
½ cup chopped carrots
1 (15 oz.) can black beans
1 (15 oz.) can red kidney beans
1 (15 oz.) can pinto beans
1 (15 oz.) can tomato sauce
1 (15 oz.) can petite diced tomatoes
½ cup frozen corn
3 tsp. chili powder
1 tsp. cumin
1 tsp. salt
Optional: small jar deli-sliced jalapeño peppers,

drained
1. Chop onion, peppers, and carrots. Rinse and drain beans.
2. Put all ingredients in crockpot and cook on low for 6+ hours or on high for 4+ hrs. Add salt and pepper to taste. Add
more chili powder and jalapeño peppers if you like heat.
3. Top with avocado and/or dairy-free sour cream.
Taste the Shred! 51

BASIC POWER SALAD
A D V IC E F R OM D R . M IT RA RAY
A whole-food, plant-based salad is one of the best meal choices

for lunch or dinner! Salad ingredients that are grown locally or in
your Tower Garden are best. Choose from the following list:
GREENS (choose as many as you like):

lettuce, spinach, kale, chard, arugula, mustard greens, etc.
FRESH VEGGIES (choose as many as you like):

cucumbers, carrots, broccoli, cauliflower, radishes, snap peas,
asparagus, avocado, tomatoes, beets, steamed or boiled
potatoes/yams/sweet potatoes, etc.
PLANT OMEGA FATS (choose 2):

Nuts: walnuts, almonds, pecans
SALADS IN A JAR
Seeds: pumpkin, sunflower, chia, flax, or hemp.
One of the best ways to prep power salads for
PLANT PROTEINS (choose 2): the week is by making salads in a jar! If packed
organic soft tofu, chickpeas, black beans, kidney beans, pinto right, they stay fresh for 4-6 days. The secret to
beans, or other beans/lentils a successful soggy-free salad jar is in the order
that you build it. Make it fun by inviting friends
DRESSING OPTIONS: over and creating different types of salad in a
A simple recipe could include lemon, pepper, sea salt, Dijon jar together. Everyone shares in the prep work
mustard, balsamic or other vinegar, cayenne pepper, and 1 and brings prepped veggies, salad greens, jars,
Tbsp. ground cashews. See dressings (page 68-71) for and dressings. See directions on the next page.
additional options. Have fun building!
52 Taste the Shred!

HOW TO BUILD SALADS IN A JAR
Start with a wide-mouth canning jar. Next, add your softer toppings. Lastly, fill the jar with your favorite
salad greens.
Use pint jars for individual salads Tomatoes, diced
and quart jars for 2 person/family Cucumbers, cut small Pack the greens very tightly. The
salad. Bell peppers, chopped less air, the fresher your salad stays.
Mushrooms, sliced
Add 1-3 Tbsp. of salad dressing to the Olives Store in refrigerator. When you are
bottom of the jar. ready to eat...dump in a bowl, toss,
Artichokes
Cooked quinoa or rice and enjoy! Top with avocado if you like.
Make your own or find dairy-free/
gluten-free options in the produce Beans: black, kidney, pinto,
section, or use salsa. chickpeas
Roasted veggies: butternut squash,
Next, add any veggies that you want potatoes, beets, peppers,
to soak in the dressing, especially asparagus, onions
hard/crunchy ones. Green peas, snap peas, shelled
edamame, corn
Carrots, sliced
Cooked lentils
Celery, sliced
Red onions, chopped
Next, add nuts, seeds or fruit.
Asparagus, cut small
Zucchini, diced or spiraled Almonds, walnuts, sunflower or
Broccoli, cut small pumpkin seeds, etc.
Cauliflower, cut small Apples
Brussels sprouts, sliced or shaved Dried fruit: cranberries, cherries,
raisins
Taste the Shred! 53

LENTIL AVOCADO SALAD
REC IP E C ON T R IBU T OR: L IN D S AY S U ROWIT Z
3 big handfuls of arugula (or your favorite greens)

1½ cups cooked lentils
1/3 cup shredded carrots
1 cucumber
1 cup cherry tomatoes
2 Tbsp. chopped scallions
2 Tbsp. chopped fresh parsley
1 ½ Tbsp. ground flax seeds
½ avocado
Pesto Dressing (page 70)
1. Cook lentils according to directions.

(Shortcut: buy them precooked from Trader Joe’s!)
2. Chop cucumbers, tomatoes, scallions, and parsley.
3. Mix all salad ingredients together. Pour dressing over salad.
4. Top with sliced avocado, and serve with a slice of lemon on the side.
Makes 2-3 servings.
54 Taste the Shred!

KALE YES! SALAD MEDITERRANEAN KALE SALAD
R E CI PE CO N TR I B U TO R : KIM BERLY WORL OW REC IP E C ONT RI B UT OR: LI NDS AY S UROWI T Z
2 cups kale, stems removed & chopped 1 bunch kale, stems removed & chopped
1 avocado 3 cucumbers, chopped
2/3 cup cherry tomatoes, sliced 1 cup cherry tomatoes
Himalayan Salt ¾ cup chickpeas, drained and rinsed
3 hearts of palm, chopped
1. Combine ¼ of the avocado and kale in a bowl. Using
¼ cup grilled corn (or raw white corn)
your fingers, massage the avocado into the kale as
2 Tbsp. toasted pine nuts
firmly as you can for 2-3 minutes until leaves are soft.
1 Tbsp. coconut oil or vegetable broth (or ¼ avocado)
The oil from the avocado will transform the bitter
1 lemon, juiced
rough kale into tender creamy deliciousness.
½ tsp. honey
2. Add more avocado as needed. Dice up any
½ tsp. dill
remaining avocado and add to the salad.
3. Add the cherry tomatoes and sprinkle generously
with salt. 1. Wash kale, then remove stems, and chop finely.
Transfer to a bowl and add coconut oil or vegetable
Makes 2-3 servings.
broth or avocado and juice from ¼ of a lemon.
2. Using your fingers, massage the kale as firmly as

you can for 2-3 minutes until leaves are soft and
creamy. Add salt and pepper to taste. Add the
salad toppings.
3. Mix together juice from ½ of a lemon, honey, and dill.

Drizzle on top of salad. Add more lemon, salt, and
pepper to taste.
Makes 3-4 servings.
Taste the Shred! 55

EDAMAME KALE SALAD
R E C IP E C ON T RIBU T OR : H E T H ER C RAWF ORD
4 cups Tuscan kale

1 can (15 oz.) chickpeas, rinsed and drained
¾ cup dried cranberries
1 cup shelled edamame, thawed
½ cup carrot shreds
Slivered almonds
DRESSING
3 Tbsp. fresh lemon juice
4 Tbsp. olive oil
¾ tsp. dried Italian herb seasoning
¼ tsp. kosher salt
1. Remove the ribs from the kale and cut into bite-size pieces.
2. Add all dressing ingredients to a large salad bowl and whisk until combined.
3. Add the rest of the salad ingredients and toss well to combine.
4. This salad keeps well in the refrigerator for several days.
Makes 3-4 servings.
56 Taste the Shred!

4-BEAN SUMMER SALAD CUCUMBER AVOCADO SALAD
R E CI PE CO N TR I B U TO R : M A RIS A T OR R E S R E C IP E C ONT RI B UT OR: MARI S A T ORRES
1 can (15 oz.) black beans, drained 4-6 tomatoes, chopped (2+ cups)
1 can (15 oz.) chickpeas, drained 1-2 cucumbers, chopped
1 can (15 oz.) kidney beans, drained ½ red onion, chopped
2 cups shelled edamame, thawed 2 avocados, diced
1 tomato, chopped 1 large lemon, juiced
1 avocado, diced ¼ cup cilantro, chopped
1-2 limes 1 tsp. salt
2 tsp. minced garlic Black pepper to taste
¾ cup chopped
fresh cilantro 1. Combine ingredients in large bowl and top with
1 Tbsp. olive oil lemon juice. Toss lightly and add pepper to taste.
Salt and pepper
Makes 3-4 servings.
1. Combine drained beans and edamame in a

large bowl.
2. Add the tomato, garlic, cilantro, and avocado.

Squeeze the juice of the lime over the avocado to
keep it from discoloring.
3. Mix everything thoroughly. Add olive oil or substitute

extra lime juice. Salt and pepper to taste.
Makes 4-6 servings.
Taste the Shred! 57

CHICKPEA &
BUTTERNUT SQUASH SALAD
RECI PE CO N TR I B U TO R : J U L I A N A S TA F F OR D
3 cups butternut squash, diced and roasted

1 can (15 oz) chickpeas
¼ cup red onions
1 Tbsp. fresh basil
4 Tbsp. olive oil
1 tsp. lemon juice
1 Tbsp. balsamic vinegar CHICKPEA AND VEGETABLE SALAD
REC IP E C ON T R I B UT OR: S US AN B AK ER
¼ tsp. garlic powder
¼ tsp. ground coriander
1 can (15 oz.) chickpeas
Salt & black pepper to taste.
2 Tbsp. lemon juice
1. Heat oven to 375 F. Toss the squash with oil/broth ½ cup green pepper, diced
and minced garlic. 2 tsp. balsamic vinegar
½ cup red pepper, diced
2. Roast for 20-25 minutes, turning once or twice during
roasting. Remove and cool.
½ cup cucumber, chopped
3. Mix chickpeas, onions, squash, and fresh basil to a 1 Tbsp. fresh cilantro, chopped
large bowl.
1. Combine all ingredients in a bowl and toss well.
4. Add oil, lemon juice, balsamic vinegar and
seasonings. Toss well. 2. Serve as a side or on top of mixed greens.
5. Serve as a side or on top of mixed greens. Makes 4-6 servings.

58 Taste the Shred!
ASIAN BLACK RICE SALAD
REC IP E C ON T R IBU T OR: T R A C Y IR WIN
1 cup uncooked black rice

1 cup shelled edamame, thawed
1 bell pepper, chopped
1 can (8 oz.) pineapple, chopped
(reserve the juice to use below)
2 green onions, finely chopped
¼ cup cilantro, chopped
1 ½ Tbsp. rice wine vinegar
1 Tbsp. pineapple juice
½ Tbsp. Braggs liquid aminos
2 tsp. honey
1 tsp. fresh ginger, grated
¼ cup olive oil
Salt to taste
1. Cook rice according to package. Place the rice in a large bowl to cool.
2. Add the edamame, pepper, pineapple, green onions, and cilantro to the bowl.
3. In a small bowl, whisk together the rice wine vinegar, pineapple juice, aminos, honey or agave, ginger, and garlic.
4. Whisking constantly, add the olive oil in a slow steady stream. Add a pinch of salt if desired. Pour over salad until it is
well coated.
Makes 4-6 servings.
Taste the Shred! 59

ASIAN QUINOA SALAD
1 cup dry quinoa

2 cups cooked green lentils
(or box of prepared lentils from produce section)
3 large kale leaves, torn into bite size pieces (or spinach)
1 large head of broccoli, chopped into bite-size pieces
¼ cup Braggs liquid aminos
¼ cup water
1 Tbsp. maple syrup or honey
1 tsp. fresh ginger, grated
1. Prepare quinoa in rice cooker or on stove top according

to package directions.
2. Preheat your oven to a high broil. Broil the broccoli for 5 minutes.
3. When the quinoa is done, add the kale/spinach and close the lid
for a few minutes to wilt the greens.
4. In a glass bowl, combine the dressing ingredients.
5. Mix everything together in a large bowl until the sauce is evenly coated throughout.
6. This tastes like a veggie version of beef and broccoli! And if you are feeling adventurous, top with chopped tomatoes,
avocados, and hot sauce!
Makes 2-4 servings.
60 Taste the Shred!

ITALIAN QUINOA SALAD
R E CI PE CO N TR I B U TO R : KE L L I M OR G A N
1 cup dry quinoa

1 cucumber, chopped
1 pint of cherry tomatoes, sliced
4 large carrots, chopped GREEK QUINOA SALAD
1 red pepper, diced REC IP E C ONT RI B UT OR: K I MB ERLY WORLOW
4 green onions, chopped

1 bag shelled edamame, thawed 1 cup dry quinoa
Italian Dressing (page 71) 1 cucumber, chopped
1 pint of cherry tomatoes, sliced
1. Prepare quinoa in rice cooker or on stove top 1 cup kalamata olives, halved
according to package directions. 1 medium red bell pepper, diced (approx. ½ cup)
2. Chop all the vegetables and combine in a large bowl. 1 small red onion, diced (approx. ¼ cup)
Add cooked quinoa. Greek Dressing (page 70)
3. Pour ½ cup dressing on top of the salad. Stir to 1. Prepare quinoa in rice cooker or on stove top
combine. Add more dressing to taste. according to package directions.
4. Serve as is or on top of your favorite greens. 2. Chop all the veggies and combine in a large mixing
Makes 2-4 servings. bowl. Add the cooked quinoa.
3. Pour ½ cup dressing on top of the salad. Stir to

combine. Add more dressing to taste.
4. Serve as is or on top of your favorite greens.
Makes 2-4 servings.
Taste the Shred! 61

MEXICAN QUINOA SALAD
R E C IP E C ON T RIBU T OR : T RA C Y IR WIN
½ cup dry quinoa

4 ears of fresh cut corn (approx. 3 cups)
2 Tbsp. lime juice
¼ tsp. salt
1 can (15 oz.) black beans, drained
8 oz. cherry tomatoes, sliced
1 red bell pepper, seeded and chopped
½ cup red onion, chopped
½ cup fresh cilantro, chopped
1 avocado, diced
Optional: ½ jalapeño, minced
Creamy Mexican Dressing (page 69)
1. Prepare quinoa in rice cooker or on stove top according to package directions.
2. Heat oil/broth over medium-high heat in a large sauté pan. Add garlic and corn.
3. Cook about 15 minutes, flipping frequently, until corn begins to char a bit. Gently toss with lime juice and salt.
4. Combine corn mix, cooked quinoa, black beans, tomatoes, pepper, onion and cilantro. Toss well. Add avocado, stir gently.
5. Drizzle Creamy Mexican Dressing over the top and serve either warm or cold.
Makes 3-4 servings.
62 Taste the Shred!

QUINOA CELERY SALAD
REC IP E C ON T R IBU T OR: S U S A N BA KER
1 cup dry quinoa

½ cup dried cranberries
1 ½ cups celery, finely chopped
½ cup pecans, chopped
¼ cup chopped fresh cilantro
or parsley
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
2 Tbsp. lemon juice
1 tsp. sea salt
1. Prepare quinoa in rice cooker or on stove top according to package directions. Let cool.
2. Combine cranberries, celery, pecans, and cilantro/parsley in a large bowl.
3. Mix olive oil, vinegar, lemon juice, garlic, and salt in a small bowl.
4. Combine all ingredients together and let sit for about an hour.
5. Serve cold or at room temperature. Add sea salt and pepper to taste.
Makes 3-4 servings.
Taste the Shred! 63

BLACK BEAN MANGO QUINOA SALAD
1 cup dry quinoa

2 cups spinach
½ cup cilantro
3 green onions
½ lemon, juiced
2 tsp. cumin
1 can (15 oz.) black beans, rinsed
2 mangos, cubed
1 avocado, cubed
1. Prepare quinoa in rice cooker or on

stove top according to package
directions. Let cool.
2. In your food processor, add the spinach, cilantro, green onions, lemon juice, cumin, salt, and pepper.
3. Process until smooth like a pesto. Stop and scrape down the side a few times.
4. Add sauce to the quinoa as soon as the quinoa is cooked. This will help the quinoa absorb all the flavor.
5. Add the black beans, avocado, and mango. Toss gently.
Makes 3-4 servings.
64 Taste the Shred!

DIPS & DRESSINGS
Oil-Free Hummus 66 / Roasted Beet Hummus 66
Guacamole 67 / Homemade Salsa 67
Dairy-Free Sour Cream 67 / Dairy-free Ranch 68
Avocado Cilantro Dressing 68 / Avocado Cumin Dressing 69
Creamy Mexican Dressing 69 / Pesto Dressing 70
Greek Dressing 70 / Oil-Free Greek Dressing 70
Easy Italian Dressing 71 / Yummiest Italian Dressing 71
Oil-Free Creamy Italian Dressing 71 / Mitra’s Dressing 72
Green Goddess Dressing 72 / Creamy Tomato Dressing 72
OIL-FREE HUMMUS ROASTED BEET HUMMUS
RECI PE CO N TR I B U TO R : K I MB E R LY WORL OW REC IP E C ON T R IBUT OR: LI NDS EY S UROWI T Z
2 cans (15 oz.) chickpeas, rinsed and drained 2 small roasted beets
3 cloves garlic 1 (15 oz.) can of garbanzo beans, drained & rinsed
1 lemon, juiced Zest of 1 lemon (reserve a pinch for garnish)
2 tsp. ground cumin Juice of ½ lemon
2 tsp. Braggs liquid aminos 2 garlic cloves
¼ cup water or vegetable broth 2 Tbsp. tahini
½ tsp. salt ¼ tsp. paprika
¼ tsp. cumin
1. Blend all ingredients in food processor until smooth. ¼ cup olive oil
It will be a thick paste. Add more salt to taste. Serve Salt & pepper to taste
with veggies.
1. Start by roasting the beets. (page 10)
2. Allow roasted beets to cool. Then slice in quarters and

place in your food processor with all other ingredients.
3. Blend ingredients in food processor until hummus is

smooth. Season to taste with salt and pepper.
4. Garnish with a drizzle of olive oil, salt, pepper, and a

pinch of lemon zest.
5. Serve with beautiful, colorful veggies: purple

cauliflower, carrots, Persian cucumbers, cherry
tomatoes, sugar snap peas, watermelon, and radish.
66 Taste the Shred!

GUACAMOLE HOMEMADE SALSA DAIRY-FREE
R E CI PE CO N TR I B U TO R :
D R . MI TR A R AY
REC IP E C ON T R IBU T OR:
T R A C Y IR WIN
SOUR CREAM
REC I P E C ONT RI B UT OR: T RAC Y I R WI N
3 avocados ½-1 cup fresh cilantro 5 oz plain coconut yogurt

2 limes or lemons, freshly squeezed (approx. 1 bunch) 1 Tbsp. fresh squeezed lemon juice
2 garlic cloves, minced 1-2 garlic cloves minced ½ tsp. Himalayan salt
Himalayan sea salt to taste 1 jalapeno
Freshly ground black pepper 1 medium lime, juiced 1. Stir well and use immediately.
to taste ¼ cup white or red onion,
quartered
Optional: chopped tomato, diced 10 Roma tomatoes, halved
jalapeño chili peppers, or fresh 1 tsp. cumin
cilantro. 1 tsp. sea salt
1. Mash all ingredients with a 1. Add all ingredients to a food

fork until desired consistency. processor. Pulse about 10 or so
Use immediately. times until all ingredients are
combined and diced, but be sure
to stop before the salsa becomes
too soupy.
2. Taste the salsa and STIR in

additional seasonings if desired.
Processing longer will make the
salsa too soupy.
Taste the Shred! 67

DAIRY-FREE RANCH DRESSING AVOCADO CILANTRO DRESSING
RE CI PE CO N TR I B U TO R : TR A CY IR WIN REC IP E C ON T R I B UT OR: T RAC Y I R WI N
½ cup vegan mayonnaise 1 avocado

½ cup full-fat coconut milk ¼ cup dairy-free plain yogurt
1 tsp. onion powder ½ cup water (more as needed to adjust consistency)
1 tsp. garlic powder 1 cup cilantro leaves and stems
2 tsp. dried dill 1 garlic clove
2 tsp. dried parsley ½ tsp. Himalayan salt
1 Tbsp. dried chives 1 squeeze of fresh lime juice
½ tsp. Himalayan salt
¼ tsp. black pepper 1. Pulse all ingredients in a food processor or blender
1 tsp. apple cider vinegar until smooth.
1 tsp. white wine vinegar 2. Transfer to a bottle or jar for storage and refrigerate
for at least 1 hour before serving.
1. Combine all ingredients in a bowl. Whisk together
until smooth.
2. Transfer to a bottle or jar for storage and refrigerate

68 Taste the Shred!

AVOCADO CUMIN DRESSING CREAMY MEXICAN DRESSING
R E CI PE CO N TR I B U TO R: N IC OL E S C OT T REC IP E C ONT RI B UT OR: T RAC Y I R WI N
1 avocado ½ cup dairy-free plain yogurt

1 tsp. cumin 1 Tbsp. lime juice
2 Tbsp. lime juice 1 tsp. honey
1 Tbsp. olive oil ½ tsp. paprika
½ tsp. dijon mustard ¼ tsp. cumin
1 clove garlic
Salt and pepper to taste 1. Combine all ingredients in a bowl. Whisk together
1-1½ cups of water, depending on desired consistency. until smooth.
2. Transfer to a bottle or jar for storage and refrigerate

1. Pulse all ingredients in a blender until smooth.
Taste the Shred! 69

PESTO DRESSING GREEK DRESSING OIL-FREE GREEK
RECI PE CO N TR I B U TO R :
LI ND SAY SU R O W I TZ
REC IP E C ON T R IBU T OR:
KIM BERLY WORL OW
DRESSING
REC I P E C ONT RI B UT OR:
K I MB ERLY WORLOW
1 garlic clove, minced ½ tsp. dried oregano ½ tsp. dried oregano

1 tsp. fresh basil, minced 1 tsp. dried dill 1 tsp. dried dill
Juice from ½ lemon ½ tsp. sea salt ½ tsp. sea salt
1½ Tbsp. olive oil ¼ tsp. black pepper ¼ tsp. black pepper
Salt & pepper to taste 1 tsp. honey 1 tsp. honey
1 tsp. lemon juice 1-2 tsp. lemon juice
1. Combine all ingredients in a bowl ¼ cup red wine vinegar ¼ cup red wine vinegar
and mix well. ¼ cup olive oil 5 large walnuts
10-12 kalamata olives
1. Pulse all ingredients in a blender 2-5 tsp. water
until smooth.
1. Pulse all ingredients in a food
processor or blender for 2
minutes. Add water to desired
consistency. Blend well.
70 Taste the Shred!

EASY ITALIAN YUMMIEST OIL-FREE CREAMY
DRESSING ITALIAN DRESSING ITALIAN DRESSING
R E CI PE CO N TR I B U TO R : REC IP E C ON T R IBU T OR: REC I P E C ONT RI B UT OR:
K I MB E R LY W O R L O W M A RY L IS A D IN C EL K I MB ERLY WORLOW
¼ cup olive oil ½ cup olive oil 1½ cups great northern white
¼ cup white wine vinegar ½ cup fresh lemon juice beans, drained and rinsed
1 Tbsp. Italian seasoning blend 1 ½ tsp. Dijon or organic yellow ½ - 1 cup water, depending on
½ Tbsp. garlic powder mustard desired consistency
¼ tsp. salt ½ tsp. dried thyme 2-3 Tbsp. fresh squeezed
1 clove garlic, minced 1 tsp. pure maple syrup (or honey) lemon juice
Ground black pepper to taste Pinch of sea salt to taste ½ tsp. garlic powder
(optional) 2 tsp. fresh parsley 2 tsp. dried parsley
1. Combine all ingredients in a 1½ tsp. onion powder
1. Combine all ingredients in a bowl. Whisk together 1 tsp. dried oregano
bowl. Whisk together until smooth.
1 tsp. sea salt
until smooth.
1. Place beans in blender and pour

in ½ cup water. Blend on high for
2-3 minutes.
2. Add 2 tbsp. of lemon juice. Add

seasonings and blend well.
3. Add more water, lemon juice, or

seasonings to taste.
Taste the Shred! 71

MITRA’S DRESSING GREEN GODDESS CREAMY TOMATO
RECI PE CO N TR I B U TO R :
D R . MI TR A R AY
DRESSING DRESSING
R E C IP E C ON T RIBU T OR : D R. M IT R A R AY R E C IP E C ONT RI B UT OR: DR. MI T RA RAY
¼ cup frozen mango cubes

2 medium zucchini 3 medium tomatoes, quartered
3 tomatoes, quartered
Juice from one lemon 2 cups frozen mango cubes
1 bunch of cilantro
1 small tangerine Juice of 1 lime
1 tsp. garam masala
½ cup water 1 tsp. garam masala
3 cloves garlic
4 mint leaves 1/8 tsp. dried onion flakes
Up to 3 cups of water, depending
3 Tbsp. parsley ½ cup water
on desired consistency
1. Pulse all ingredients in a blender 1. Pulse all ingredients in a blender

1. Pulse all ingredients in a blender
until smooth. until smooth.
until smooth.
72 Taste the Shred!

FAMILY FAVORITES
Gluten-Free Pasta 74
Vegan Chili Mac 74
Veggie Fried Rice 75
Potato Veggie Bake 76
Lentil Shepherd’s Pie 77
Lentil Sloppy Joes 78
Mexican Quinoa 79
GLUTEN-FREE PASTA
Enriched white flour and wheat flour pastas are stripped of nutrients. They are high-glycemic, increase inflammation
in the body, and wreak havoc on the bacteria balance in your digestive system. Fortunately, there are some healthier
options to replace our favorite pasta dishes. Veggie noodles like Spaghetti Squash Noodles (page 20) and Zucchini
Noodles (page 24) are the best options topped with your favorite sauces. We recommend that you avoid gluten-free
pastas during the 10 days of the Shred because they are still a processed food. However, during the Live It part of the
shred lifestyle, here are some gluten-free pastas you can try with your family that are “healthier” options:
Black Bean Pasta Red Lentil Pasta Soba Buckwheat Noodles Quinoa Pasta Brown Rice Pasta
VEGAN CHILI MAC

RE CI PE CO N TR I B U TO R : CYL I E BIT L E R
8 oz. gluten-free noodles

(about 2 heaping cups uncooked)
1 Tbsp. coconut oil
1 small onion (approx. 1/3 cup) 1. Cook pasta, leaving al dente. Drain when finished.
1 can (15 oz.) tomato sauce
1 can (15 oz.) kidney beans, rinsed and drained 2. Heat coconut oil in large skillet over medium heat.
1 ½ cups corn Add onion and sauté until soft.
3 Tbsp. nutritional yeast 3. Add pasta and all other ingredients except spinach.
3-4 tsp. mild chili powder Reduce heat and cook 8-10 minutes, stirring
½ cup water occasionally. Add more water if it becomes too dry.
3-4 oz. spinach, shredded
4. Add spinach and cook 3 minutes. Salt to taste.
Salt to taste
Optional: garlic, chipotle powder Makes 4-6 servings.
74 Taste the Shred!

VEGGIE FRIED RICE
4 cups uncooked rice

2 cups frozen veggie mix (ie: carrots, corn, peas,
green beans, edamame, broccoli, etc.)
1 Tbsp. coconut oil
2-4 garlic cloves, minced
Optional: small onion, chopped (approx. 1/3 cup)
2 Tbsp. Braggs liquid aminos
1. Cook rice in the rice cooker or stove top.
2. Steam veggies in a separate pan.
3. Heat coconut oil in large skillet over medium heat.

Add onion and sauté until soft.
4. Add garlic and liquid aminos to the pan and cook

1 minute, stirring constantly.
5. Add rice and veggies and more liquid aminos

to taste.
Makes 3-4 servings.
Taste the Shred! 75

POTATO VEGGIE BAKE
1 lb. tri-colored baby potatoes, diced

2-3 cups frozen artichokes, thawed and chopped
1 red pepper, chopped
½ cup kalamata olives, sliced
1 cup cherry tomatoes, sliced
2 cans navy beans
½ cup raisins
1 tsp. dried oregano
½ tsp. dried rosemary
¼ cup fresh basil, chopped
1 tsp. sea salt
1-2 Tbsp. balsamic vinegar
1. Preheat the oven to 400F and grease 8x12 baking pan with coconut oil.
2. Boil potatoes in a saucepan for 15-20 minutes just until fork tender not too soft. Drain and toss with salt & pepper.
3. Add the artichokes, pepper, olives, tomatoes, beans, raisins, seasonings (except for balsamic vinegar) to the baking
pan. Add potatoes and mix well.
4. Cover with foil. Bake for 40 minutes, stirring halfway.
5. Remove foil and add balsamic vinegar and toss again. Bake 10 more minutes uncovered.
Makes 6-8 servings.
76 Taste the Shred!

LENTIL SHEPHERD’S PIE
R E CI PE CO N TR I B U TO R : T RA C Y IR WIN
1 Tbsp. olive/coconut oil

1 small onion, chopped (approx. ½ cup)
2 carrots, peeled and chopped
16 oz. mushrooms, sliced
4 cloves of garlic, minced
2 tsp. dried thyme
1½ cups green lentils
1 cup peas, fresh or frozen
2 Tbsp. Braggs liquid aminos/tamari
3 Tbsp. BBQ Sauce 4. Add in the lentils and vegetable broth in the pan.
Cover and simmer for 25-30 minutes until the broth is
Mashed Potatoes: can be made dairy-free with equal absorbed and the lentils are tender.
amounts of Earth Balance & canned coconut milk.
5. Preheat the oven to 425 F.
Add garlic to the mashed potatoes to make this dish
extra tasty. 6. Add the vegetables back to the pan with the lentils
and add the peas, BBQ sauce, and aminos. Heat
1. Prepare the mashed potatoes first.
through. Scoop the mixture into a casserole dish or
2. Heat the oil in a large skillet over medium-high heat. large skillet and then spread the mashed potatoes
on top.
3. Add in the onion, carrots, mushrooms, garlic, and
thyme. Sauté for 6 to 8 minutes until softened and 7. Bake for 10-15 minutes or until the pie is hot and
bits are browned. Remove from pan, and set aside. bubbling around the edges.
Makes 4-6 servings.
Taste the Shred! 77

LENTIL SLOPPY JOES
RECIPE CO N TR I B U TO R : R E B E K A H D OWN IN G

1 red bell pepper, finely chopped
1 medium onion, chopped (approx. 2/3 cup)
2 Tbsp. tomato paste
1 bay leaf
1 (8 oz.) tomato sauce
1 ½ cups water
1 cup dry red lentils
1 Tbsp. worcestershire sauce
1 Tbsp. prepared yellow mustard
2 tsp. apple cider vinegar
2 tsp. coconut sugar
1 tsp. chili powder 3. Stir in remaining ingredients. Heat to boiling over
½ tsp. ground black pepper medium-high heat.
1 tsp. kosher salt
4. Cover with lid, reduce heat to low,; and simmer 30 to
35 minutes or until lentils are tender, stirring
1. Heat oil in a large sauce pot over medium heat. Add
occasionally. Remove bay leaf.
bell pepper and cook 4 to 5 minutes or until
softened, stirring frequently. 5. Serve lentils wrapped in lettuce leaves or on top of
gluten-free bread.
2. Add onion, garlic, and tomato paste. Cook 1 minute,
stirring constantly. Makes 4-6 servings.
78 Taste the Shred!

MEXICAN QUINOA
R E C IP E C ON T RIBU T OR : H E T H ER C RAWF ORD
1 Tbsp. coconut oil

1 jalapeño, minced
1 cup dry quinoa
1 (15 oz.) can black beans, drained and rinsed
1 (15 oz.) can fire-roasted diced tomatoes
1 cup corn, canned or frozen
1 tsp. chili powder
½ tsp. cumin
½ tsp. salt
1 avocado, diced
Juice of 1 lime
2 Tbsp. fresh cilantro leaves, chopped
1. Heat coconut oil in a large skillet over medium-high heat. Add garlic and jalapeño. Cook about 1 minute,
stirring frequently.
2. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder, cumin, and salt.
3. Bring to a boil. Cover, reduce heat, and simmer until quinoa is cooked through about 20 minutes. Top with avocado,
lime juice, and cilantro.
Makes 4 servings.
Taste the Shred! 79

COMPLETE SMOOTHIES
Vanilla French Vanilla 81 / Pumpkin Pie 81 / Strawberry Julius 81

Purple Passion 82 / Chai Fire 82 / Green Garden 82
Tropical Vanilla 83 / Creamy & Dreamy 83
Chocolate Dutch Chocolate 83 / Chocolate Almond 84
Smoothie Plus+ 84 / Chocolate Peanut Butter Cup 84
Black Cherry Delight 85 / Razzle Dazzle 85
FRENCH VANILLA PUMPKIN PIE STRAWBERRY JULIUS
1 cup almond or cashew milk 1½ cup almond or soy milk 1 cup orange juice
1 scoop/packet Vanilla Complete ½ can pumpkin puree 1 cup frozen strawberries
3-5 ice cubes ½ tsp. cinnamon 1 handful spinach
½ tsp. nutmeg 1 scoop/packet Vanilla Complete
Variations: add frozen cherries, ½ tsp. ginger 3-5 ice cubes
strawberries, raspberries, ¼ tsp. honey
blueberries, pineapple, mango, 1 scoop/packet Vanilla Complete 1. Blend together.
banana, or a combination of these ¼ cup ice cubes
Makes 1 serving.
for a creamy fruit smoothie! ½ cup pecans
(add at the end so the pecans are
1. Blend together. not pulverized)
Makes 1 serving.
1. Blend together.
Makes 1 serving.
Taste the Shred! 81

PURPLE PASSION CHAI FIRE GREEN GARDEN
1 cup coconut water 1 cup strong herbal chai tea 1 cup unsweetened rice milk
2-3 kale leaves ¼ tsp. cinnamon (more to taste) 2-inch piece of cucumber
½ frozen banana ¼ tsp. ginger 2-3 kale leaves
1 cup frozen blueberries 1/8 tsp. ground clove 1½ cups spinach
1 tsp. chia seed 1/8
tsp. allspice 1 cup frozen pineapple
1-2 tsp. cinnamon ¼ tsp. turmeric 2 Tbsp. flaxseed
1 scoop/packet Vanilla Complete Dash of cayenne pepper ½ cup water
Juice from one small lemon 1-2 dates (optional for sweetness)
1. Blend together. 1 scoop/packet Vanilla Complete 1 scoop/packet Vanilla Complete
3-5 ice cubes
Makes 1 serving.
1. Blend together. 1. Blend together.
Makes 1 serving. Makes 1 serving.
82 Taste the Shred!

TROPICAL VANILLA CREAMY & DREAMY DUTCH CHOCOLATE
½ cup coconut milk ½ cup almond or cashew milk 1 cup almond, rice, or coconut milk
½ cup water ½ avocado 1 scoop/packet Chocolate
½ frozen banana 1 cup spinach Complete
¼ cup frozen pineapple ½ frozen banana 3-5 ice cubes
¼ cup frozen mango 1 scoop/packet Vanilla Complete
¼ cup frozen strawberries 3-5 ice cubes Variations: add a frozen banana,
¼ tsp. cinnamon handful of cherries, frozen
1 scoop/packet Vanilla Complete 1. Blend together. strawberries, or a handful of
raspberries for a tasty
Makes 1 serving.
1. Blend together. chocolate-covered fruit smoothie!
Makes 1 serving.
1. Blend together.
Makes 1 serving.
Taste the Shred! 83

CHOCOLATE ALMOND SMOOTHIE PLUS+ CHOCOLATE PEANUT
BUTTER CUP
1 cup almond or cashew milk 1 cup soy or coconut milk 1 cup almond or cashew milk
1 frozen banana 1 frozen banana 1 frozen banana
8-10 raw almonds ½ cup frozen mixed berries 2-3 Tbsp. natural peanut butter
1 scoop/packet Chocolate 2 Tbsp. flaxseed 1 scoop/packet Chocolate
Complete 2-3 kale leaves Complete
3-5 ice cubes 1 scoop/packet Chocolate 3-5 ice cubes
Complete
1. Blend together. 3-5 ice cubes 1. Blend together.

1. Blend together.
Makes 1 serving.
84 Taste the Shred!

BLACK CHERRY RAZZLE DAZZLE
1 cup almond or cashew milk 1 cup soy or cashew milk

1 Tbsp. flax seed 1 frozen banana
½ cup frozen black cherries 1/3cup frozen raspberries
1 tsp. cacao (optional) 1 Tbsp. chia seeds
1 scoop/packet Chocolate Complete 1 scoop/packet Chocolate Complete
3-5 ice cubes 3-5 ice cubes
1. Blend together. 1. Blend together.
Taste the Shred! 85

COMPLETE INDULGENCES
DIY Smoothie Bowls 87 / Chocolate Complete Pudding 87 / Basic Energy Bites 88

Nutty Energy Bites 88 / Mocha Energy Bites 88 / Almond Joy Bites 89
Chocolate Cherry Energy Bites 89 / Pumpkin Spice Energy Bites 89
Aloha Bites 90 / Lemon Coconut Bites 90 / Cashew Cookie Bites 91
Chocolate-Covered Cookie Bites 91 / Snickerdoodle Bites 92
Cherry Cheesecake Bites 92 / Chocolate PB Complete Fudge 93
Chocolate Krispy Bars 93 / No-Bake Krispy Cookies 94
No-Bake Cookies 94 / Complete Cookie Dough 95
Complete Brownie Batter 95
We wanted to include some fantastic recipes for snacks and desserts that you can make using Complete shake mix.
These are much healthier and guilt-free versions of traditional desserts. They are a fun way to maintain your LIVE IT
lifestyle and treat yourself and your family. Plus, what a win-win to sneak 15 plants into your kids while they think it’s a
treat! However, we want you to be very honest with yourself...they are still indulgences! For best results with cleansing
your body and healing your gut, you’ll want to avoid these during the 10 days of the Shred. Some of these recipes have
coconut oil (which is an isolated fat), dairy free chocolate chips (that have added sugars), and added sweeteners such as
maple syrup, honey, or coconut sugar. So even if they are the “healthier versions,” we recommend that you enjoy these
recipes in moderation!
DIY SMOOTHIE BOWLS CHOCOLATE COMPLETE PUDDING

REC IP E C ONT RI B UT OR: REB EK AH DOWNI NG
1 banana 2 scoops Chocolate Complete

1½ cups of your favorite frozen berries ½ cup almond milk
1 handful spinach 1 avocado
1 Tbsp. almond milk Dash vanilla extract
1 scoop Vanilla Complete
1. Mix all ingredients together in the blender
1. To a blender add, almond milk, spinach, frozen until smooth.
berries, banana, and Vanilla Complete. Blend
2. Chill for 30 minutes and enjoy!
until smooth. It will be thick like pudding. Add more
almond milk as desired.
2. Pour into a bowl and top with your favorite toppings

(shredded coconut, sliced bananas, chopped apples,
dairy-free chocolate chips, fresh berries, nuts, hemp
seeds, chia seeds, gluten-free granola, etc.)
Be creative.
Taste the Shred! 87

BASIC ENERGY BITES NUTTY ENERGY BITES MOCHA ENERGY BITES
2 scoops Chocolate Complete 1 scoop Chocolate Complete 1 cup dates

(or 1 chocolate and 1 vanilla) 1 cup peanut butter 1 cup cashews
½ cup honey (or cashew butter) ½ cup almonds
½ cup peanut butter ½ cup chopped pumpkin seeds ¼ cup ground coffee beans
(or other nut butter) ¼ cup chopped walnuts or almonds 1 scoop Chocolate Complete
2 cups gluten-free puffed rice ¼ cup brown rice syrup 1 Tbsp. coconut oil
cereal (or substitute 1 cup GF ¼ cup dairy free mini-chocolate (to desired texture)
old-fashioned oats) chips (Enjoy Life)
1. Blitz dates in blender or food
1. Mix well in a bowl. Roll into balls Optional: unsweetened shredded processor first. Remove. Add nuts
and enjoy! coconut and blend until fine. Add dates,
2. These are great to pack in lunch ground coffee, Complete, and
boxes or for road trips. They last 1. Mix well in a bowl. Roll into bite- coconut oil. Blitz.
at room temperature for a size balls and then roll in coconut
2. Roll into bite-size balls and enjoy!
limited time. If storing longer, if desired. Enjoy!
refrigerate in an airtight container.
88 Taste the Shred!

ALMOND JOY CHOCOLATE CHERRY PUMPKIN SPICE
BITES ENERGY BITES ENERGY BITES
R E CI PE CO N TR I B U TO R : REC IP E C ON T R IBU T OR: REC I P E C ONT RI B UT OR:
K I MB E R LY W O R L O W G ERA LY N S H IRL E Y T RAC Y I R WI N
½ cup almond butter 1 cup raw almonds 1½ cup rolled oats

1 cup dates pitted ½ cup Chocolate Complete 2½ tsp. pumpkin spice
(approx. 10-12 large dates) ½ cup dried cherries 1/3 cup honey
1-2 scoops Chocolate Complete 2 cups pitted Medjool dates ½ cup pumpkin puree
½ cup shredded coconut ½ tsp. cinnamon 1/3 cup almond or cashew butter
½ tsp. sea salt 2 scoops of Vanilla Complete
1. Add all ingredients to the food
processor and blend until 1. Add all ingredients to the food 1. Add all ingredients to the food
well mixed. processor and blend until processor and blend until
well mixed. well mixed.
2. Roll into bite size-balls and then
roll in coconut if desired. Enjoy! 2. Roll into bite size-balls and enjoy! 2. Roll into bite-size balls and enjoy!
Taste the Shred! 89

ALOHA BITES LEMON COCONUT BITES
R E CI PE CO N TR I B U TO R : REC IP E C ONT RI B UT OR:
N I CK I HA MR A H S H A H E EN F ERGUS ON
1 cup macadamia nuts 1 scoop Vanilla Complete

½ cup dried pineapple 11/3 cup GF old-fashioned oats
1 cup shredded coconut 1 cup medjool dates
1 scoop Vanilla Complete Juice from one large lemon
2 tsp. vanilla extract 1 tsp. pure vanilla extract
2 Tbsp. honey 1 tsp. pure lemon extract
2 Tbsp. water Unsweetened shredded coconut
1. Add all ingredients to the food processor and blend 1. Place all ingredients (except the coconut) in a food
until well mixed. processor until well blended.
2. Roll into bite size-balls and enjoy! 2. Roll into bite size-balls and then roll in coconut if
desired. Enjoy!
90 Taste the Shred!

CASHEW COOKIE BITES CHOCOLATE-COVERED
R E CI PE CO N TR I B U TO R : M EL A N IE S IM ON S
COOKIE BITES
REC IP E C ONT RI B UT OR: S H ERRY H UDDLES T ON
11/3 cup raw cashews

2/3 cup GF old-fashioned oats 3 cups dairy-free, semi-sweet chocolate chips
5 Tbsp. raw unfiltered honey, or agave (Enjoy Life)
1 scoop Vanilla Complete 1 cup organic peanut butter or almond butter
1/3cup dairy-free mini-chocolate chips 1 cup Chocolate Complete
(Try Enjoy Life brand) 1 cup GF old-fashioned oats
½ cup honey
1. Blend cashews and oats in food processor until a
flour consistency. 1. Melt chocolate chips over medium heat over a
double boiler.
2. Stir in Vanilla Complete, honey or agave.
2. In a separate bowl, mix together the remaining
3. Fold in chocolate chips and roll into bite-size balls.
ingredients until well combined.
Enjoy!
3. Roll into 1” balls and dip them in the melted
chocolate and put on a baking sheet lined with
wax paper.
4. Refrigerate for 20 minutes to allow chocolate

to harden.
Taste the Shred! 91

SNICKERDOODLE PROTEIN BITES CHERRY CHEESECAKE BITES
R E CI PE CO N TR I B U TO R : J O Y KE L LY R E C IP E C ON T RI B UT OR: JENNI F ER LEAK
1 scoop Vanilla Complete 2 Tbsp. coconut oil

2 tsp. cinnamon 1/3 cup dried cherries
1 cup GF old-fashioned oats ½ cup GF old-fashioned oats
¼ cup pure maple syrup 1 scoop Vanilla Complete
2 Tbsp. creamy nut butter
(almond, peanut, cashew, etc.) 1. Blend all ingredients until the cherries color the
½ tsp. vanilla extract entire mix.
2. Roll into bite-size balls and enjoy!

SNICKERDOODLE SUGAR:
½ tsp. cinnamon
1. Add the Vanilla Complete, cinnamon, and oats in a

large bowl and stir just to incorporate well.
2. Add in maple syrup, nut butter, and vanilla. Mix well.

Mixture will be thick. Add a few tablespoons
of water until the batter comes together and can be
rolled with your hands. You don’t want the
mixture to be too wet otherwise it will not hold
together properly.
3. In a separate bowl, mix together the coconut sugar

and cinnamon. Form into balls with your hands and
roll them gently in the snickerdoodle sugar.
92 Taste the Shred!

CHOCOLATE PEANUT BUTTER CHOCOLATE
COMPLETE FUDGE KRISPY BARS
R E CI PE CO N TR I B U TO R : C H RIS T IN BLY U M IN REC IP E C ONT RI B UT OR: REB EK AH DOWNI NG
1 cup peanut butter ½ cup peanut butter (or substitute another nut butter)
10-12 pitted dates ½ cup honey
1 scoop of Chocolate Complete ½ cup Dutch Chocolate Complete (approx. 2 scoops)
Almond milk 4 cups gluten-free puffed rice cereal
1. Combine dates and peanut butter in the food 1. Heat honey in a saucepan on medium heat for
processor until combined. 1 minute.
2. Add Complete and a small splash of almond milk and 2. Remove and add peanut butter. Stir until
combine in food processor. well combined.
3. Add a small amount of almond milk if the Complete 3. Add Complete powder and stir. Add cereal. Mix
is not blending well with the date/peanut butter together well with clean hands.
mixture. It will depend on how much oil is in the
4. Press into a pan and cut into squares. Enjoy!
peanut butter, so each batch will be different. Blend
until it’s all combined and forms a big dough ball.
4. Line a 9x9 pan with wax paper and press the dough
mixture into the pan. Freeze for up to one
hour and cut into squares.
Taste the Shred! 93

NO-BAKE KRISPY COOKIES NO-BAKE COOKIES
RECI PE CO N TR I B U TO R : J E N N Y B U S C H M A N N R E C IP E C ON T RIBUT OR: JULI ANA S TAF F ORD
¼ cup maple syrup 1/8 cup coconut oil

¼ cup nut butter ¼ cup honey
1 scoop Chocolate Complete 1 scoop Chocolate Complete
¼ tsp. sea salt ¼ cup organic peanut butter
¼ cup coconut oil ¼ tsp. vanilla extract
1 cup gluten-free puffed rice cereal 1 cup GF old-fashioned oats
¼ cup dairy-free chocolate chips (Enjoy Life)
1 cup unsweetened coconut flakes 1. Combine coconut oil, honey, and Complete powder
in a small saucepan over medium-high heat. Bring
1. Over medium heat, melt the maple syrup, nut butter, to a boil and stir to combine ingredients for roughly a
Chocolate Complete, sea salt, and coconut minute before removing from heat.
oil until smooth. (This happens quickly.)
3. Stir in peanut butter and vanilla extract and mix until
2. Add dry ingredients (rice cereal, chocolate chips, and incorporated.
coconut flakes)
4. Mix in oats and stir until completely coated with
3. Mix well and drop in spoonfuls on a wax-lined chocolate mixture.
baking sheet.
5. Cool slightly and drop in spoonfuls onto wax-lined
4. Refrigerate for at least 20 minutes. Enjoy! baking sheet.
6. Transfer to freezer to cool for at least 40 minutes or

until firm. Enjoy!
94 Taste the Shred!

COMPLETE COOKIE DOUGH COMPLETE BROWNIE BATTER
R E CI PE CO N TR I B U TO R : KIM BERLY WORL OW REC IP E C ONT RI B UT OR: K I MB ERLY WORLOW
¼ cup coconut oil ¼ cup coconut oil

2 scoops Vanilla Complete 2 scoops Chocolate Complete
Almond milk Almond milk
¼ cup dairy-free chocolate chips (Enjoy Life) ¼ cup dairy free chocolate chips (Enjoy Life)
1 Tbsp. peanut or almond butter
1. Melt the coconut oil.
1. Melt the coconut oil.
2. Mix in the Vanilla Complete and a dash of
almond milk. 2. Mix in the Vanilla Complete and a dash of
almond milk.
3. Stir in the chocolate chips. Eat with a spoon. Enjoy!
3. Mix in your favorite nut butter.
4. Stir in the chocolate chips. Eat with a spoon. Enjoy!
Taste the Shred! 95

Thank you to all of our contributors!
For more resources, please visit www.HealthyLivingRevolution.com.

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COOKING GUIDE

Taste the Shred!

The Healthy Living Revolution Team

FRESH PRODUCE Raspberries/Blueberries PROTEIN CONDIMENTS

Raw veggies cut and stored in the refrigerator Unsweetened applesauce

Steamed Veggies 9 / Roasted Veggies 10 / Stir-fry Veggies 11 / Grilled Veggies 12

Shelled Peas, Spinach, Kale: 3-4 minutes

Taste the Shred! 9

DELICATE VEGGIES TENDER VEGGIES DENSE VEGETABLES

10 Taste the Shred!

Let’s start with the components for a basic veggie stir-fry...

2 Tbsp. peanut oil or vegetable broth

SAUCE: See page 29 for options

Taste the Shred! 11

1 red bell pepper, seeded and halved

1. Prepare the barbecue (medium-high heat).

12 Taste the Shred!

3. Sauté or Oven Roast Makes approximately 6 servings.

Taste the Shred! 13

(Tip: A convenient shortcut is to buy a bag of pre-shredded

1. Cut the cauliflower florets off the stalk and into

2. Pulse until the cauliflower is finely chopped like grits.

3. Add grits, broth, and almond meal in a medium

4. Simmer and stir occasionally for 20 minutes until

Makes approximately 6 servings.

14 Taste the Shred!

CARAMELIZED ONIONS OVER RICE & LENTILS

4. Optional toppings: avocado, cilantro,

Makes 6-8 servings.

Taste the Shred! 15

1 Tbsp. coconut oil or vegetable broth

1. Heat oil/broth over medium heat in stockpot.

2. Sauté onions for 2 minutes.

3. Add curry powder and sauté for another 2 minutes.

4. Add turmeric and cumin.

5. Add broth/water and bring to a boil.

7. Add baby spinach at the last minute.

8. Enjoy in a bowl or serve over rice or quinoa.

Makes 4-6 servings.

16 Taste the Shred!

1 Tbsp. coconut oil or vegetable broth

1. Heat oil/broth over medium-high heat in a large skillet.

2. Sauté onions for 7 minutes.

Makes about 6-8 good size tacos.

Taste the Shred! 17

BAKED SWEET POTATOES BOILED SWEET POTATOES

Top with salt or cinnamon or make it a loaded sweet

18 Taste the Shred!

2 medium or large sweet potatoes

1. Peel potatoes and then crank them through the spiralizer!

2. Heat coconut oil in a skillet on medium-high heat. Add

3. Add chopped kale and continue to sauté until wilted,

4. Season with salt and pepper. Serve immediately.

Taste the Shred! 19

20 Taste the Shred!

Large spaghetti squash

1. Cook spaghetti squash. (page 20)

3. Heat oil/broth over medium-high heat in large skillet.

Makes 4-6 servings.

Taste the Shred! 21

EASY SAUTÉED SPINACH

2 Tbsp. coconut oil or vegetable broth

1. Heat oil/broth over medium-high heat in large skillet.